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EMERSON 

COLLEGE 
OF  ORATORY 


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^^^fu-Ci/lM^  '/n^i^L^n  (^^^7-lA^^2-A/^-V 


PHYSICAL  CULTURE 


Emerson  College  of  Oratory, 


BOSTON. 


Sixth 


E^itlon. 


]i()ST(>X  : 
1  \ii:i;s<i\  (((r.r,K(;K  (»i'  uratoiin  i-i  iir.isrrrxr,  nKi'.virrAiKNT 

'I'lciOloNr.  i()KNi:i:  llj.i;ivi  i.i:\-  Stkekt. 


t-b 


Copyright,  1891, 
Bt  Chakles  Wkslkv  Emkksok, 

Jt:DUCATIO^ 


THE  BART  A    I'RESri, 
KLEf'TROTYl'ERS  AND   IMMNTEKS, 
HosTnx, 


ruz. 


INDEX 


A. 

^^sthetic.  Viiliic  of  our  exercise.-.  4 
5!»,  iVx.  71, 
Aleoliol  .... 

Altitude  of  tlic  vital  (>r<j;aiu    , 
Arm  movements  in  curves 
Arms  and  legs  iu  i-elalion  lo  torso 
Arteries,  relation  ol'  exerct.'^e  to 
Articulations,  exercise  for 
Attitudes  in  harmony  •with  the  law 
Attitudes  of  tlu^  mind^  licaltliy 
Attriliutes  of  llie  >oui      . 


;i,  44,  47,  48,  50,  54,  55,  5(i. 
7o-7i),  80,  82,  8:?,  93  to  104 
140 
.  8-10 
.  84-88 
.  03,  04 
25 
.  19,  -20 
of  gravitation  .  "Jl,  41-45 
149-154 
33,  34,  30 


B. 

Balance  between  (In-  energy  that  supidii 
that  -wastes       .... 

r.alhing 

IJeauty  and  health 

Beauty  in  xniily 

Beauty,  Avliat  is  iinluded  in 

Bellows,  Dr.  .... 

Bending  exercises 

Beverages         ..... 

Body  is  the  T.^mple  of  the  Holy  (.1h.>I. 

Body,  rcdationship  of  mind  to 

Brain  forcini:  in  -chools 


s  and  ilii'  energv 


.  13-15 
^J,  123 

24-;;ii 
L'7-:!(i 
29,  30 

l;!'.i 


I 45-14S 
1 

:vi-:v.\.  149-151 
1'^' 


541*IG8 


I'.icathiiu 


.       140 

.  i:^,.  4!i-r,:',.  cr.-Ti 


cniiiir  llu- 


C. 


CarpcnUT,  Win.  J5..  -M.  J>.,  1'.  K.  S.,  Y.  O.  > 

(arler,  ])r. 

(t'litit's,  oxt'irises  for  streiii:! 

Clu'mical  t'lfiiicnts  in  food 

I'hest  exercises 

Clicicolnte  and  e<ici)a 

Circulation,  liow  lu  (■([iialize  i 

Clark,  J.  A\-.    . 

Climate 

Climax  to  n-jtosc  in  exercise. 

Clothing 

Coffee     .... 

ColTee,prei)araiioii  ot: 

Cold  drinks 

Confectionery 

Conservation  ot  foice  develo] 

Consumi)tion 

('orrelation  of  foi-ces  and  con 

Corsets   .... 

Criticism  of  inetliods  of  ednc 

Cnrves,  niovenienls  in     . 

Cutter,]):-.      . 


I'd  liy  exercise 
(■i'\a1ion  of  em 
iliou 


l-o-v 


ioi-io;j 

152, 153 

14,81,82 

138-142 

49-54,  56 

.       140 

75 

.       140 

115-117 

31 

12!  (-135 

]4t; 

.       140 

140,  147 

144,  145 

.  8ft-!»3 

00,  00,  70 

•12,  it."! 

54.  r,r> 

8 

84-88 

70 


J). 

Dclsarte 

Diet  ....  .  . 

Directions  for  exercises,  three  general    . 
Direction  for  ]tractising   exercises    in    fomth 
furtlier     ....... 


di\ 


,            . 

its 

13.- 

-144 

. 

31 

^  ision. 

l(i:i 

.  1114 

Divisions  of  exorcii^es,- 
Fiist  division  . 
Second  division 
Tliird  division 
piHirlli  division 

Dvink      . 

Drink,  quantity  of 

Drink,  tcniperaluiL;  of 


.  40-4r> 
.  4C.-02 
.  (;;5-s-i 

SUKU 
14:.  Ns 
147, lis 
147,  148 


E. 

Ease  vs.  friction     .         .         .         .         . 
Elongating  exercises       .... 
Energy  tliat  supplies  and  energy  tliat  Avastes 
Eipiilibrium  and  nuiscnlar  sense 
Exercise  and  voice  .... 

Exercise,  beautiful  vs.  ugly  movements 
Exercise  for  articulations  joining  parts 
Exercise,  three  directions  for 
Exercise,  its  elTect  upon  the  arteries 
Kxercise,  pei-maiHiice  in  .  .  . 

P^xercise,  when  ami  how  nnich 
Exercises  authorized  and  reciiiircd 

human  economy  .... 
Exercises,  directions  and  doeriptions  . 
Exercises   for   development    of    liaiinon\ 

movements  ..... 
Exercises,  ])roper  oidei-  iov  taking 


.  -29,  30 

.  711 -7S 

.  i:i-l.> 

44,  10(1,  101 

. :..-., .-,(; 

2.-)--27,  ;io 

.  10, 20 

:51 

■2r> 

.   IS.   10 

12;;.  124 


llif   laws   of    thi 


S 


.  411  104.  12:; 

in    nuix-nlar 

s4.  104 
31 


F. 


Fitch,  Dr.  S.  S.       . 

Food       ..... 

Food,  flavor  of 

Food,  most  nutritions  kinds  of 

Food,  quantity  of   . 


10 
i;5.-.-144 
143,  144 
13S-14-2 
142.  143 


I'ood.  VMiicly  ill      .....  . 

Forw.ird  inovcinciits  in  ciii-vt-s 

G. 

Gracefulness  ....... 

Gravitatiun,  attilmlfs  in  ]i;irinoiiy  Aviili  law  oL" 
Greek  art        ....... 

Greek  cultuiv  ...... 

Gi'eek  educaliou  and  tlic  juinciple  of  repetition 


142 

88 


. 

711.80 

. 

21 

.    w 

,  97,  09 

2,  2f; 

, 

.    (i.  21 

H. 

Harmonious  niovenients  ....         20,  21,  27-30 

llannoiiizing  the  forces  generated  by  exercise        .  .  89-93 

llannouy,  exercises  for  developing         .  .  .  84-104 

Health  and  beauty 24-30 

Health  and  longevity      ......        105-lo4 

Healthy  attitudes  of  the  nun<l         ....        149-154 

Heredity,  the  law  of 106-108 

Hips,  exercise  for  .         .         .         .         .         .         .         .  46,  47 

Hygiene 105-154 

Ilviritiiic  value  of  our  exercises,  42,  43,  47,  49-53,  57-61,  66, 

67,  74,  75,  78,  79,  89-03 
'- Hypnotic 'rherapeiitics "      .....        152,153 


J. 


Jackson,  Dr, 


L. 

Lander,  Meta  .... 

Lateral  inovenieiits  in  curves 

Law  of  gra\  italioii.  attitudes  in  lainioi 

Law  of  heredity       .... 

Law  of  opposition  . 

Law  of  rhvthm        .... 


c 

.       149 

87 

y  Willi 

21 

. 

105-108 

. 

.  98,  99 

.                         0 

89 

La\v>   to   lir   (ilu'VL'il    in    liodilv   ('(liicatii 

and  ])syeli()lojiical 
Lifting  the  vital  organs  . 
Longevity       ..... 
LnusfS     ,         .         o         o         ,,         . 


n.  i)]i\  siologlcal 

.     l-3!> 

.     8-10 

lOS-llo 

.      6G,  08-71 


M. 

Maximum  result  Avith  minimuni  otfort    .         •         .         .         21 
-Medicine,  use  of     .......         .       145 

Mind,   licallhy  attitudes  of  tlic         ....        149-154 

Mind,  its  ivlationshii)  to  ])(jdily  education        .  .  .  32-39 

MoNcnients,  harmony  in  ......  20,  21 

^Movements  in  curves      .......  84-88 

^Muscles  involved  in  our  exercises,  45,  49,  51,  56,  59,  (jl ,  (j2,  07, 

Q8,  75,81,104 
!MuscIes,  relationship  between  groups  of         .       22-24,  84-104 
Muscles  that  surround  the  vital  organs  .  .         .  .  11,  12 

]Muscular  sense  and  equililM-ium      .         .         .  44,  100,  101 

Music  as  an  accomi)animeut  to  exercise          .         .  32,  104 

Mussey,  Dr Ill    137, 138 


N. 


Xeck,  exercise  for  the    .... 
Nervous  sympathy  througliout  the  system 
Xervous  system,  relation  of  exercise  to  the 
Nervous  tension      ..... 


60 

100 

91-93 

24 


Opposing  muscles   . 
Opposition,  the  law  of 
Organs,  lifting  of  the 


o. 


101,  1(12 
.  '.IS,  ;)'.» 
.     9,  10 


p. 

Pastry 

Permanence  in  exercise 

"  Philosophy  of  Eating'' 

Physical  culture  in  Greece 

Physical  energy  and  psychological  force 

I'hysical  exercise,  music  and 

Ph3siological  and  psychological  laws  lo  Ix' 

bodily  education       .... 
Physiology  of  the  relationship  of  parts 
Pneumogastric  and  sympathetic  nerves 
Poise       ..... 
Poise,  exercise  for  securing    . 
Preface  .... 

Presence  .... 

Psycho-i)liysic;il  culture 

R. 

Pea''hing  exercises 

Eelatii)nsliip  between  gn)U[)s  of  inusck 
Relatioiislii])  of  p;;rts  to  each  olhci- 
Eepetition  in  ethication,  value  of    . 
Resistance,  stimulation  of  muscles  throu^li 
Respiration  and  the  vocal  cords 
Respiration,  jihysiology  of  correct 
Rest  to  climax  in  exercise,  from 
Results  of  our  exercises 
Rhythm,  the  laAv  of 
Rotary  arm  movement    . 
Rotary  w;iist  movement 

S. 
Self  couuuand  jind  hcnulv 
Sides,  cxcrcisr  I'oi- 
Sleep,  licsi  time  foi- 
Sleep,  number  of  hours  liMjuircd 


1.38,  1.30 
18,  l!i 
139 
2 

92.  93 
:V2 


d    ii 


1-39 

»G,  io;5 

15-17 

■21.  -J-J 

41-4:. 

1 

43 

:!2-39 


70-78 

2-24,84-104 

9;{-104 

101.102 

.  ('.9-71 

()8-71 

31 

4 

S9 

Go,  6(5 

.56,  57 

30 

49 

127-129 

1 

25-127 

Soul,  iMliualini;-  Uir  l^o'lv  will'  ivl\Tciirf  lo  tlic 
Spinal  t-onl  aiul  spinal  nci-vcs 

Stimulation  of  opposin.if  mux-les  lluough  resistant 
Stoop,  exercise  for  ovcfcominu 

Stretchin«5  exercises 

Stronji  centres  and  fri'i-  suiiai-rs     . 
Susi^estions  for  securing  health  and  longevity 
Surfaces,  exercises  for  freeing  the 
Symmetry        ...•••' 
Sympathetic  and  pneuniogaslric  nerves 

T. 

Test  of  Liealih 

Tissue,  undue  waste  of  . 

Tobacco  .•...••• 

Torso,  arms  and  legs  in  lelation  to 


u. 


Tgly  movements     .... 
Unity,  its  relation  to  beauty  . 
Unique  system  of  exercises    . 
Upward  movements  in  curves 

X. 

Variety  of  repetition 
Vegetarianism         .  .  .  • 

Ventilation 

Vital  organs,  nius.les  that  sunound  tin 
Vital  organs,  proper  altitude  of 
Vital  supply  for  the  entire  organism 
Vocal  cords,  their  function  in  breathin 
Voice,  relation  of  physical  exercises  to 


W 


.  :?2-;59 
.  l.j-17 
Kil,  102 
.  40-4.-) 
.  70-78 

14,  SI,  8-2 
10.5-1.54 

14,  81,  82 
.  79,  SO 
.    1.5-17 


1 

24 

14;t 

t;:{,  04 


25-27,  30 
.  27-30 

.      7,8 
.  84-87 


.      5,  n 
i:;.-,-i:{S 

117-120 

11,12 

s,;. 

8 

09-71 

55,  50 


Waist,  exercise  for 
Winshii),  l->r. . 


.5<i,  57 
14 


P  K  K  F  A  ( ;  K  . 


The  origin  of  this  Ix.ok  is  as  follows.  During  the 
past  few  yeiu's  llic  autlior  Las  given  publii;  lectures 
upon  a  system  of  physical  culture  arranged  by  himself 
and  consisting  of  exercises,  many  of  which  he  origin- 
ated, wliile  others  were  adapted  from  suggestions 
received  from  other  systems.  liy  means  of  this 
system,  together  with  voice  culturi'.  the  w  riter  restored 
himself  to  health  at  a  time  when  he  had  become  a 
confirmed  dyspeptic  and  was  a  victim  of  consum[)tion 
in  an  incipient  stage,  and  by  means  of  this  system  ne 
has  since  developed  a  most  abundant  vitality  and  great 
nmscuhir  j.ower.  The  system  liecame  a  j-ait  .>f  the 
eurricnlnni  of  llie  .\h)nroe,  now  the  Emerson  College 
of  Oratory,  where  it  has  been  tlic  means  of  restoring 
the  sick  to  health,  and  of  haimonious  l)odily  education 
hir  the  strong. 

The  public  lectures  n|.on  this  system  of  ])hysical 
culture  and  tlie  original  pi  incioh's  nn(h'rlying  it.  have 
been    receivccl    with    a    degree    of    favor    that     has    cn- 


couraged  the  iiuthor  U>  y'whi  to  Xhv  nnjUests  ot  stmU-iits 
and  aluiiini  that  tlie  thoughts  suggested  in  the  lectures 
be  phieed  in  a  more  permanent  form.  The  writer  lias 
striven  to  pi-esent  the  system  in  a  teachable  form,  to 
a\()id  teelmical  pliraseology  so  far  as  may  he,  and,  at 
the  same  time,  to  present  a  work  wliicli  shall  he 
suQfS'estive  rather  than  exhaustive. 

The  exercises  herein  described  and  illustrated,  con- 
stituting the  original  system  of  physical  culture  of  the 
Emerson  College  of  Oratory,  aic  no\v  being  taught  by 
graduates  of  this  institution  in  universities,  colleges, 
state  normal  and  liigh  st-hools  in  all  parts  of  the 
United  States  and   in  Canada. 

C.W.E. 


PHYSICAL     CULTURE. 


PHYSIOLOGICAL  AXD  PSYCHOLOGICAL  LAWS   TO  BE 
OBEYED   IX  BODILY  EDUCATION. 


"  Know  ye  not  IhaL  your  body  is  the  leinplo  of  tlu' Holy  Gliost  .   .   . 
therefore  jrlorify  God  in  yonr  body."  —I.  Coii.  vi.,  19-20. 

ONE  ol  tlu'  c'licouiaging  signs  of  lliesr  times  is 
that  people  are  coming  to  ivcogni/.e  that  there  is 
no  vinue  in  l)eing  siek.  The  time  has  l)een  ^vllen  life 
was  e.uisi.h'ivd  uiilu.lv,  l.iit  vilality  is  as  ].reei<ms  in 
the  sight  of  (i"(l  as  is  intelligence.  Sottndness  of  hiain 
depends  upon  s(.iiii(hiess  of  Imdv.  Tliere  is  no  siu-h 
thino-  as  a  sound  mind  in  an  unsound  body.  Tlie 
unsoundness  of  mind  mav  nm  lie  very  appaivul.  hut  it 
is  aetuah  The  test  of  the  heahli  of  the  hody  is  hai-py 
sensation  contiinious.      "\Vi-  are   vesponsil)h-  to   (iod   f..r 

our  l)o(hes. 

The  appeaianee  of  men  and  ^\dmen  as  we  .see  theiii 
on  the  street,  in  the  eoiinling-room.  and  in  the  parlor, 
as  well  as  the  testimony  l)rouglit   in   from  eveiy  source 


in  regard  to  public  schools,  and  the  time  allowed  for 
])hysical  exercises  therein,  are  sufficient  to  show  us 
tliat,  as  a  nalioii,  we  ha\f  little  conception  of  Avhat 
physical  education  re(iuires.  It  is  astonishing,  in  vicw 
of  the  past.  aii<l  in  \  ic\v  of  the  fuluie.  that  men  do  not 
see  tliat,  in  a  i'e[)uhlii-an  government,  we  nuist  depend 
upon  the  strength  and  the  power  of  the  men  and  tlie 
women  who  carry  it  forward, —  that  nothing  is  attained 
\\ithonl  the  rounding  of  tlu'  Avliole  man.  I  scarcely 
need  refer  to  the  Greeks,  and  yet,  so  far  as  education 
is  coneerned,  they  liavc  l)cen  tlic  dcsjiair  of  all  suc- 
ceeding ages.  AVc  have  had  iii  no  other  age  schools 
to  he  compared  in  results  A\itli  the  Greek  schools. 
Nowhere  else  has  there  heen  such  jn-rsonal  education. 
What  dill  tlicy  lay  as  the  hasis  ?  riiysical  culture. 
In  that  is  tlie  secret  of  tlicir  success.  Greece  has 
given  us  repicsciUativc  men  in  e\er\  dejiaitnu'id.  We 
point  to  Greece  for  the  greatest  orator,  for  the  greatest 
creative  poet,  for  the  greatest  sculptor,  foi'  the  first  man 
in  wliat  we  consider  the  highest  mental  jihilo  ^ojihv. 
Plato  inlellcclually  stands  at  the  liead  of  all  tlu' 
philosophers  of  the  ^\"o^l(l.  A\'e  nnist  i-cniemher.  then, 
that  that  Mhicli  made  the  (iiceks  what  thcN'  \\cre  al)ont 
four  or  live  hundi'cd  years  befoi'c  Cluist,  was  llie  natural 
evolution  from  physical  cultui-e. 

For     nearly    two     tliousand     years     tlic     sul)jecl     of 


physical  eduealiou  lay  iloniianl.  The  inodfiu  gA  iiina- 
sium  lias  revived  it.  The  enthnsiasin  for  hodily 
traiiiiiiL;'  thus  cicalfd.  will  1)('  of  iiicstiniahle  value, 
for.  as  a  jiuhlic  we  arc  Icthai'Lj'ic  upon  this  all-inipor- 
tant  subject. 

Ill  setting"  forth  and  describing-  in  some  (h-tail.  exer- 
cises, many  of  which  are  original  witli  nu',  and  all  of 
which  are  practised  according  to  principles  that  liave 
not  licretofore  entiTcd  prominently  into  the  tlieory  and 
practice  of  other  instiuctors  in  physical  education,  I 
\\rite  in  no  >^pint  of  i-riticism  of  systems  or  methods. 
I  recognize  no  antagonism.  A  great  baidc  of  darkness 
envelops  the  woild.  Every  true  teacher  is  a  torch- 
bearer,  advancing  into  that  darkness.  We  cannot  add 
to  tlie  general  illumination  of  the  A\'orld  liy  extinguish- 
ing the  torches  of  otliers. 

No  great  artist  ever  spent  his  time  in  criticism  of 
other  artists.  ]\Iichael  .\ngelo  was  once  asked  to  criti- 
cise some  of  Ivaffael's  frescoing.  Pie  said  nothing,  but 
he  took  a  crayon  and  drew  a  figure  —  the  best  he  could, 
and  then  replied  :  ••  I  ci-iticise  by  example."  Micha(d 
Angelo  emphasized  a  gdsp(d  ])iinciple.  Criticise  your 
neighbor  by  example:  li\'  living  lu-tter,  if  yon  can.  As 
much  of  truth  as  is  in  your  work  w  ill  be  immcntal  ;  tlie 
rest  you  do  not  wish  should  live.  ]\Iendelssohn  once 
said  :  '•!  do  not  want  to  hear  so  much  criticism  of  music. 

3 


I  Avaut  tlie  critic  to  compose  some  music."'  But  I  may 
sa}'  a  -word  in  a  IVatcinal  spiiit  to  tlie  effect  that  I 
believe  tlicic  is  sometliiiiL''  n'oocl  in  nearly  every  system 
<if  2)livsiral  cullure.  I  never  felt  like  (liscouraging 
any.  .Ml  teachers  and  students  of  plnsical  culture,  if 
tht'v  hut  iiuder.stood  these  s})iritual  fraternities,  A\ould 
consider  themselves  Ijioihcrs  and  sisters,  and  not  be 
readv  to  say,  '■'^ly  system  is  all  liylu.  and  yduis  is  all 
wrong."" 

Let  us  say  in  the  ne\\"  li^ht,  '^  C'omc.  let  us  reason 
together."  Let  us  openh' contributt'  all  mc  may;  for 
when  we  aie  advocating  any  system  of  culture,  l)e  it 
mental  or  pliysical.  it  is  tlic  A\clfare  of  tlie  race  that  is 
involve(l. 

In  presenting  exercises  which,  in  tlie  ])rinciples 
involved,  and  in  the  arrangement  and  in  the  methocLs 
of  practice  constitute  a  unicjue  system  oi'  bodil}*  educa- 
tion, I  shall  speak,  first,  of  residts.  The  true  test  of 
ihc  merit  of  a  melhod  is  its  re^mUs.  Now.  ten 
years  of  experit-nce,  ten  years  of  Matching  effects 
has  shown  that  the  results  of  ]iiactising  tliis  method 
of  physical  cullure  are  sim})ly  wdiiderfnl.  more  mar\el- 
lous  than  I  shoidd  like  even  to  state.  I  imu  only 
allude  in  passing  to  the  great  cures  that  have  been 
wrouo-ht  in  those  A\ho  hav.'  followed  it  faithfullv,  —  to 
tlie  man\-  who  have  been  restore(l  from  dyspepsia,  from 

4 


luiio'  trou1)U's.  from  lU'rvoiis   ])r()st ration,  from  general 
debility. 

The  Emerson  College  system  of  pliysieal  culture 
comprises  about  three  hundred  movements.  Some  of 
these  movements  are  repetitions.  These  are  not  a 
<^ieat  numlx'r  of  movements,  avIumi  avc  consider  that 
some  systems  advertise  several  thousands.  One  of  the 
merits  of  having  as  few  movements  as  possible  is,  that 
one  may  be  allowed  to  repeat,  for  it  is  in  repetition  that 
fjood  comes  in  any  method  of  education.  The  one  great 
fault  of  modern  systems  of  education  is.  that  they  do 
not  pi-ovidc  sulTu-ifiitly  for  ]c|i('tition.     I  say  •*  modern 

I  niinht   say  American,  but   it  would    not  be  true  of 

America  onlv.  It  is  a  fault  wliich  is  as  common  in 
European  metliods  of  education  as  it  is  in  American 
methoils.  There  are  leading  scholais  in  German}-, 
who.  as  individuals,  follow  out  llie  oht  classic  idea  of 
repetition  as  a  method  of  culture,  to  a  greater  extent, 
perhaps,  tlian  do  eminent  American  scholais.  But  the 
l)re vailing  tendency  is  to  dissipation  ;  for  desultory  study 
leads  to  dissipation  of  thouglit  and  thought  power. 

"Bv  dividing  his  time  among  too  many  ol)jects,  a 
man  of  genius  often  l)ecomcs  (bamond  dust  instead  oi 
a  diamond  ^lany  a  person  misses  ol  being  a  great 
man  bv  si>litting  into  two  middling  ones."'  "We  must 
never    lose    sirrht    of     the   educational    value    of    con- 


ceiitnitidn  and  repetitiitii.  ( )ii('  of  tlie  tliiiios  tliat  are 
held  up  as  commendations  of  some  systems  of  physical 
culture,  I  look  upon  as  a  serious  objection  to  them, 
namely,  the  very  great  variety  Mliich  they  advertise. 
In  such  systems  theie  can  he  hut  little  chance  for 
re})etition.  It  is  said  ■•  llic  diild  A\aiits  soinciliiuL;'  new; 
it  does  not  want  to  go  over  the  same  tiling-.  It  loses 
heart;  it  loses  interest:  and  we  must  have  a  S3'stem 
which  will  conniiand  tlie  intcr^'st  of  the  child,  because 
we  are  looking  not  merely  to  tlic  I'estoration  of  adults, 
but  to  tlie  im[)r()vement  of  children,  and  so  we  must 
have  novelty  in  all  foi'ms  of  education."  Let  this  be 
the  novelty — seeing  sometlihiij  neiv  in  the  old.  When 
the  feeling  is  fresh  the  story  is  ne\\  !  Why  do  we  all 
rise  U]i  and  declare  for  the  Greeks?  Why  do  we  give 
tliem  tlu'  lauiid,  as  the  best  educated  people  tliat  ever 
graced  the  earth?  AW'  do  not  preti-nd —  no  one  will 
pretend — to  attain  to  the  \v\v\  of  the  (Greeks; 
circumstances  will  not  admit  of  it.  ^h'li  try  to  tind 
reasons  for  Greek  supcrioiity  in  nationality,  and  in  the 
times  in  which  they  lived.  The  icason  is,  simjily.  that 
educators  have  not  so  aminged  our  different  studies  as 
to  maivc  suital)le  provision  for  I'epetition.  It  is  repeti- 
tion lliat  devidops  power  in  the  bodv.  Hence,  my 
object  has  been,  while  formulating  a  method  of  physical 
culture,  to  have  just  as  few  exercises  as  possible  and 

(5 


n'iiL'li  tlif  r(\^ults,  so  that  ^\■^■  nia\'  have  a  cliaiice  to 
repeat  those  exercises.  Each  exercise  is  so  arrang-ed 
as  to  attain  the  sum  of  tlie  results  of  several  exercises. 
According  to  observations,  it  Avill  take  a  close  student 
about  four  years  of  daily  study  and  [)ractice  to  attain 
perfet'tiou  in  execution  of  the  luoveuieuts  r(M[uii-ed  by 
the  system.  Out-  need  not  divide  it  up  and  say,  •'  I 
will  stay  so  long  on  one  part,  and  I  will  stay  so  long  on 
ant)ther:"  but  if  lie  practises  faithfully,  in  a  reasonable 
lengtli  of  time  valual)le  results  will  ap[)ear  in  his 
pei"Son  ;  for  increasing  health  and  l)eauty  will  continue 
to  reward  his  perseveiance.  His  endurance  of  hard- 
ship and  fatigue  will  l)e  correspondingly  augmented. 
This  system  of  physical  culture  provides  always  for 
an  ideal  :  therefore,  there  is  no  such  thing  as  reaching 
the  end.  because  the  exercises  ari'  in  their  nature  with- 
out limitation.  Something  bi-tter  can  be  done  each  day 
as  long  as  they  are  })ractised  ,  tliat  is,  they  are  ever 
leading  out  and  leading  onward  rather  than  coming  to 
any  point  of  limitation.  There  is  always  the  possibility 
of  education  toward  something  beyond  wfu.t  Ave  have 
attained. 

This  system  of  exercises  is  entiicly  uniipic  — 
entirely  unlike  as  a  system  and  in  its  methods,  any 
other  in  the  world.  P>e  it  a  right  one  or  a  wrong  one, 
it  stands  upon  its  o\aii  merits,  and  not  u|ion  the   merits 

7 


of  am'  oilier  system.  'J'liere  is  ]io  one  paiticnlar  caidi- 
iial  ])oint  in  it  that  is  like,  as  a  pri'.iciple.  anytliiiig 
wliieli  is  in  any  oIIht  system.  One  will  often  see 
exercises  tliat  have  some  resemblance  to  these,  but 
onr  exercises  are  taken  with  reference  to  a  principle 
entirely  nnlike  the  princi[)le  in  reference  to  which  other 
systems  of  exercises  are  practised.  T  do  not  say  this 
to  praise  these  exercises  —  that  alone  does  not  prove 
whether  they  are  good  or  bad.  I  simply  say  they  are 
unlike  others. 

The  system  of  physit-al  cultnie,  which  wi'  are  to  dis- 
cuss, aims  in  (he  hrst  place,  at  the  Ju'i/hest  condition  of 
health  and  beaiifj/,  throu/jh  such  exercises  as  are  author- 
ized and  required  hij  the  laws  of  the  human  economy. 
We  cannot  impose  an  exercise  upon  the  human  body. 
If  we  give  an  exercise,  that  exercise  must  be  required 
by  the  laws  of  the  ])hysical  economy.  It  is  not  a 
thinof  of  accident.  The  bodv  is  nnchu  the  dominion  of 
law:  that  law  i'e(]uires  that  there  should  be  exercise 
of  a  delinite  kind.  The  jjrimar}'  object  sought  in 
obedience  to  these  I'equirements,  i.s  vit(d  suppli/  for 
the  entire  or(/ani><in.  By  this  I  mean  the  jiractice  of 
those  exercises  A\hicli  help  the  body  to  obtain  iiouiisli- 
ment  I'loni  the  food  given  to  it  —  fioiu  tlu'  nutrition 
provi(h'(l.  Tliis  end  is  accomplished,  iirst,  bv  securing 
the  proj>er  position  of   the  vital  organs.     Ko    exercises 

8 


sliould  be  taken  iiiilil  ihe  oi^aiis  are  given  their  proper 
position.      Any  exercise  taken  when  tlie  vital  organs 
are  not  in  a  proper  position  is  hannlnl  to  tliose  organs. 
The  normal  positions  of  tlie  vital  oi-gans  ai'c  secured  l)y 
the  proper  eontraetions  of  the  nuiseles  tliat  snstain  these 
organs.      The  greater  the  altitndc   of  the  vital  organs, 
other  things  being  e(]nal,   the    greater   is    their   vigor. 
The   heart  beats  with    a    more    perfect    rhythm    A\hen 
lifted  high   in    tlie    chesi    than  wlicii    it    is   low.      AVhen 
the  vital  organs  are  high,  the  Inngs  eonsnme  mine  air. 
the    stomach  [)roperly  secretes  gastric  jnice,  tlie  liver 
secretes  bile  from   the   blood,   the    alimentary  canal  is 
healthy   in    the    j.rodiiction    of     what    are    called    the 
peristal! i<-  waves.      'I'hc  moment    these  vital  organs  are 
lowered   from   tlicir  iioiuial  ahitudc.  tliat    moment   their 
tone  of  power  is  lowered.      There  i>  no  physical  defect 
so  general  as  tliis.  —  that  the  vital   organs  are  from  one 
to  fonr  inches  too  low  among  adnlts.  and    among  chil- 
dren down  to  the  age   of   live  or  six  years.      J'.elore  tins 
time  the  vital  organs  are  liigh. 

As  to  the  conseipieiices.  all  jihysiologists  will  agree 
that  no  vital  organ  below  its  normal  altitndi-  can  jier- 
forni  its  functions  in-oi-erlv.  It  is  a  leciuiremciit  and  a 
provision  of  our  metliod  of  phvsical  ciilmre  that  lhe.se 
vital  organs  should  be  kept  in  position.  This  Hfl'iU'i  «f 
the  orfjanx  does  not  necessarily  consist    in    throw  ing   the 

9 


chest  out.  The  lungs  are  not  on  the  outside  ^  they  are 
in  the  trunk  of  tlie  bod\-,  and,  as  they  are  lifted,  the 
slioulders  are  ihrowii  apart  and  the  l)a(k  is  broadened  as 
much  as  the  chest  is  expanded.  Too  much  is  said  al)()ut 
''  liohlino-  tlie  sliouhlers  hack,"  as  if  thev  were  "-iven 
us  to  put  behind  us.  Tlie  shoulders  belong  on  the 
sides,  and  in  raising  the  lungs  it  is  not  necessar}'-  to 
throw  the  shoulders  back.  To  bend  the  back  and 
bulge  the  front  of  the  body  is  to  sacrifice  the  back  to  a 
])rotul)erance  in  front.  It  is  an  injury  to  the  lungs, 
and  especially  an  injury  to  the  stomach.  I  ha  v.-  known 
more  cases  than  I  have  recorded,  of  persons  cured  of 
dyspepsia  by  muscular  exercise.  But  the  first  step 
in  effecting  such  a  cure  was  to  lift  the  \ital  organs 
sufficiently  high  in  the  l)ody,  for  T  have  never  known  a 
case  of  chronic  dys[)(»[)sia  where  tlu'  stomach  Avas  as  high 
as  it  ought  to  be  while,  at  the  same  time,  tlu'  ])erson 
had  ja'oper  nourishment.  A  clergyman  came  to  me  the 
other  day  saying  that  he  had  dyspepsia,  — wliich  some 
l)elieve  to  be  a  ••  seuii-cleiical  disease."  The  stomach 
proved  to  be  two  and  one-half  inches  below  its  normal 
altitude.  I  told  him  that  if  he  could  bring  tlu'  stomach 
up  to  its  proper  |i()sition.  and  his  jiaiish  did  not  starve 
liim  with  a  small  salaiy.  he  might  become  healthy  and 
rotund. 

Dr.  S    S.  I'^ilch  in\'ented  machines   for  sustaining  the 

10 


vital  organs,  but  llii'ir  ct't'ccl  ^\•as  (lisapimiiiliiiL;'.  Hut 
the  Creator  of  tlie  l)o(l\'  lias  L;i\t'ii  man  a  inacliiiic.  witli- 
oilt  i!io!U'\'  and  willioiit  price.  ^laii  must  be  taii^lil 
to  use  it.  These  faets,  L;'atlH'riiiL;'  in  my  mind,  have 
resulted  in  this  coiirlusion  :  that  tlicn-  is  no  such  thing 
as  a  idu'onit-  disease  of  anv  vital  ort^an.  so  lonL;'  as  that 
organ  nraintaius  its  nornr.d  allitnde.  11  there  is  such 
a  case,  I  liave  yet  to  find  it,  and  1  have  examined 
man\'  hundi('(ls  of  peisons  in  le^'ard  to  thai  one  point. 
The  next  method  hy  which  the  vital  organs  are 
deveh^ped  is.  b}'  exercising  the  inuseles  iJidt  .^urrotoid 
the  vital  oiyanx.  The  organs  themselves  do  not 
possess  voluntar\-  muscles,  nor  are  they  connected 
directly  with  Nohmtary  nuiseles  :  but  they  are 
surrounded  and  iield  in  place  by  \()luntary  nmscles. 
These  muscles  exercise  over  those  organs  a  certain 
([uickeiiiiig  ](o\vei'.  it  UKU'  be  ashed  liow  this  can 
be.  wlieli  tliese  UHlsclo  aic  not  couiiected  dirt'ctly 
with  tlie  \ital  orL;aii>.  The  nuiseles  liave  a  certain 
mechanical  elTcct  :  they  bring  a  delinite  mechanical 
j)ressure  to  l)e;ir  upnn  tlie  organs.  'Hie  nuisides  tliat 
surround  the  l)(id\  ;ire  not  to  rest,  but  were 
destiiie'l  to  iicti\it\.  iVoiii  l)iilli  to  death.  It  is  a 
curious  hicL  of  olixMvatiou.  tiiat  the  musch  s  around 
ami  (i\-er  the  vital  organs,  though  not  attached 
direcilv  to  any, — ^  and    the    separation   is  clear-cut, — 

11 


seem  to  be  so  related  lo  tlic  vital  oro-ans  that  ohl-  ran 
judge  of  the  condition  of  a  \\\;\l  oroan  by  tlie  muscles 
over  it.  For  exam[)le.  one  can  judge  of  the  condiiion 
of  the  stoniiich  liy  tlie  condition  of  llie  muscles  over 
it.  A  pliysidlog-jsl  ^\-()ldd  not  ncc(l  to  ask  a  iiian 
liow  liis  f(i(i(l  agreed  ^itli  him  if  he  conhl  examine 
tlie  muscles  over  the  stomach.  ^V  pci'son  with  chronic 
dyspepsia  cannot  hear  a  toucli  upon  tlie  nmscles  over 
the  stomach.  If  lie  happens  to  lueet  a  hlundering 
June  hug  he  i-ollapses.  A\'liy  is  this  so?  'Sly 
opiiuon  is  that  the  nerve  centres  which  rnle  ihe 
vital  organs  are  affected,  through  lellex  action,  hv 
those  lu'rve  centres  whii-h  govern  the  muscles  sur- 
rounding the  vital  organs.  Some  muscles  are  con- 
ti'olled  hy  the  same  nerves  that  control  the  organ 
under  them.  Those  nur^cles  that  liolil  the  organs 
in  place,  create  such  acti\"ily  in  tli<'  |)neuni(igastric 
nerve  that  it  caiii.-s  life  and  animation  to  the 
stomach  and  liver.  I  know  not  how  elst-  to  account 
for  this  ohservable  fact.  I  sa^-  ii  lirst  recoided  hv  Dr. 
Jackson,  thirty  years  ago.  as  a  record  of  his  long 
experience  \\h\i  dyspeptic  patients  and  those  who 
had  M'hat  they  called  "liver  complaint."'' 

]\I()reo\er,  the  nniscdes  that  hold  tlie  stomach  in  })lace, 
constitute  a  portion  of  the  nmscles  of  respiration; 
tlierefore,  if  a  person  breathes  only  in  the  U[)per  part  of 

12 


the  cliest,  lie  docs  not  exercise  whuL  is  below  the  liuiy's. 
Deep,  full  breathino-,  exercises  the  muscles  around  the 
waist  and  exercises  tlu-  abdomen.  The  contents  ol  the 
abdomen  are  tlius  moved,  and  their  energy  is  (juiekened. 
I  am  aware,  in  saying  this,  that  certain  Avorks  on  physi- 
ologv,  declare  that  men  and  women  ought  to  breathe 
diiferently  ;  that,  while  men  should  take  a  lull  and 
deep  respiration,  women  should  not  :  that  woman  i^- 
not  C(^nstituted  so  that  she  should,  espeeially  aftei'  llie 
yt'ars  of  puberty.  Yet.  iL'  we  look  at  tbe  muscles  of 
respiration,  we  find  that  they  are  precisely  alike  in 
men  and  wouumi,  and  the  stomatdi  and  the  liver  need 
the  same  motions  in  both  sexes  in  onh'r  to  promote 
the  activity  of  these  organs. 

Now.  tbe  ibird  iiietliod  by  which  these  vital  organs 
are  developed  is  by  preserving  a  due  balance  hetu'een  iln' 
energy  that  suppUe><  and  the  energy  that  zvastes.  'I'beiv 
are  certain  muscles  of  tlie  hody  that  quicken  the  supi)ly 
of  blood, —  that  develop  the  ]»ower  of  life.  Tt  is  blood 
that  we  want, — it  is  l)loo(l  for  wliicli  every  part  of  the 
oro-anism  is  ei-ving  out.  Xonrisbnicnt.  nourishment, 
m)urishment  I  W'iiere  is  tbe  nouiishment  '.'  In  tbe 
blood.  What  manufactures  tbe  lilooil?  Tbe  vital 
organs.  Look  well  to  them.  Fioni  ibem  ladiates  all 
])Ower.  Tlie  vital  oigaiis  are  tlu"  nianubicturers  of  life. 
Now,  a  certain  number  of  nuiscles  are  used  perpetually 


in  quickening  the  activity  of  the  vital  organs.  There 
are  other  sets  of  nniscles  that  are  nsed  continually  in 
wasting  the  suj^ply  tliat  conies  from  these  vital  organs. 
Now,  this    latter  class  of    muscles   may  be    developed 

until  tlicy  A\ill  exhaust  1  he  hlood  and  I<ill  tlic  person; 
as  in  the  case  of  the  woudci'ful  Dr.  Wiiiship.  who 
develoj^ed  such  muscular  power  that  he  cnuld  lift 
two  thousand  seven  huiidi'ed  ]»(iuiids,  hut  died  of  pros- 
tration. He  lost  the  halauce  hetween  tlie  two  func- 
tions. A  man  is  tiuly  sti'oug.  in  propoitioii  as  he  is 
strong  iu  the  vital  ccutics.  Ihue  is  the  factory 
manufacturing  hlood,  and  that  factoiy  is  kept  up 
to  its  normal  tone  hy  exercising  the  muscles 
around  its  organs.  Inasmuch  as  theie  is  another 
set  of  muscles  constantly  using  up  and  exhaustino- 
tlie  hlood,  Me  nnis!  juvseixc  due  halaiice  iH'tMHH^Il  the 
two  sets.  We  lUK.^f  xt rcinitlirn  the  cciifn's  trJiile  ice  free 
the  surfaces.  It  the  deiuand  of  the  nuiseles  that  waste, 
exceeds  the  vital  supply,  no  matter  liow  strong  the 
muscles  ai-e,  the  health  is  going  down.  Strength  of 
nnisele  is  not  liealili.  We  nuist.  then,  liave  a  system  of 
])liysical  eidture  tlial  aims  diicctK  at  the  \ital  oigaus  ; 
tii'st.  and  second,  and  all  tlie  way  thiouL;li.  It  is  the 
testimony  of  ])liysicians  that  oxer  innety  ])er  cent  of 
diseast's  are  caused  hy  derangement  o{'  tlie  stomach 
and    liver.       Ih-nee    the    imjioilaiice    tif    strengthening 


14 


those  oi'o-aus.  ( )iir  exercises  s|iiir  llic  in;itii\c  liver  to 
pert'orni  its  t'liiirliniis,  and  llicy  stiiiiiilalc  ihr  juol-l'ss  oi 
di^"esti<in  in  the  sloniadi.  caiising-  the  oastiic  juice  to 
flow  more  freely,  'i  liey  preserve  the  halauce  between 
the  nmsek'S  that  siipuly  and  llie  luusrlcs  lliat  waste. 
1)V  prnperh'  condjininL;"  tlie  exercises  of  the  muscles  of 
the  neck,  anus,  and  Ic^s  witli  those  of  tlie  torso,  A\-e 
]-)reserve  due  lialaiice  i)el\\een  liie  eiier^'y  that  supplies 
and  the  energy  that  wastes.  In  all  the  exercises 
that  we  o'ive  for  the  arms  and  Ic^'s.  the  unistdes  that 
surround  the  vital  organs  aie  more  ])owerfully  ex- 
ercised than  are  the  arms.  neck,  and  le^s  themselves. 
The  exercises  aic,  in  fact,  so  airano-ed  as  to  affect 
immediately  the  vital  o roans. 

In  the  second  place,  we  maintain  in  our  exercises  the 
equilib)'/u)/t  letireen  the  forces  of  tie  jniciniioi/astrn'  (iml 
the  sprtpathetic  nerves,  on  the  one  hand,  and  the  forces 
of  the  spinal  cord  and  spinal  nerves  on  the  other.  1 
liave  spoken  of  the  muscles,  hct  us  now  consider 
Avhat  are  the  nerves  that  develop  lile  —  that  maimaiu 
and  (piii  k^Mi  the  vital  oro-ans  in  enahliuo-  them  to  fulfil 
their  functions.  They  are  the  piicumogasiric  and  sym- 
pathetic nerves.  \\\  ilnir  force  and  activity,  the  whole 
manufactory  of  vital  force  is  maintained. 

The  nerves  propel  and  rej^uhite  the  activity  of  all 
the  vital   oro-ans.      Tlie  reason   too  much  labor  Ijrcaks 


down  the  constitution  and  destroys  life,  is  tliat  the 
equilibrium  between  waste  and  supply  is  destroyed. 
It  is  impossible  to  determine  just  how  much  manual 
labor  the  body  may  be  subjected  to  without  detriment, 
because  it  is  not  ibc  amount  of  labor  which  iiijures. 
but  the  unc{|ual  suppl}-.  Nature  g-overns  l)y  oj)posing 
forms  of  force.  In  the  movements  of  the  planet  there 
is  the  centrifugal  force,  that  would  send  the  planet 
forward  on  a  straight  line,  and  there  is  the  opposing 
form  of  force,  wliit  li  cuives  the  line  of  its  movement. 
So  in  the  human  system  there  is  one  form  of  force 
that  is  constantly  wasting  life,  and  another  form  of 
force  that  is  constantly  producing  it.  Healtli  and  life 
are  perpetuated  by  the  equal  manifestations  of  opposing 
forms  of  force. 

There  are  two  kinds  of  exercise  wliitdi  affect  the 
nerves,  strengthing  and  (lisci[)liiung  them:  one  is 
mental  and  the  other  muscular.  Not  that,  strictly 
speaking,  there  are  some  muscles  which  was.te,  and  other 
muscles  Avhich  supply  life ;  but  harmonious  exercise 
promotes  the  activity  of  the  life-making  organs,  while 
iidiarmonius  exercise  exliaiists.  Harmony  of  action  is 
a  law  of  life,  and  tlicrcfon'  there  should  be  })rovision  in 
physical  exercises  for  dexeloping  liarmony  l)etween  all 
the  groups  of  nuiscles.  I  have  said  that  there  must  be 
a  balance   between  the  activities  of  the  pneumogastric 


and  sviiipalliclic  ncrvi's,  uii  llu'  one  liand,  and  llie 
activities  of  tlie  spinal  cord  and  iicivcs  on  the  other. 
Now,  A\"liat  is  the  oHice  of  the  spinal  coi'd  and  nerves? 
From  the  s[)inal  eord  eonies  power  to  move  tlie  liaiids 
and  feet  —  motor  force.  Ever\' time  1  mo\'e  mv  ai'ni. 
the  tissnes  are  eallino-  foi'  hliuid  in  tlie  latio  of  the 
waste,  hnt  this  process  is  not  mannfa.ctnrini;-  l)]i)od. 
r  move  ni}'  legs  :  1  spread  tlicni  hir  apart  ;  I  hring 
them  together;  I  rnn  and  ]c'a[>  :  I  liang  npon  a  })ole  ; 
I  balance  myself  across  tlie  pole  ;  I  pull  at  the  rings  :  I 
lift  idlest  weights  ; —  all  tliese  processes  are  carried  on 
hy  the  strength  of  the  s[)inal  cord  and  the  spinal 
nerves,  nnd  exhanst  the  tlnids  of  life.  No  haini  is 
done  hy  tliis  if,  on  the  other  hand,  we  clevelop  equal 
energy  in  the  pneiimogastric  and  sympathetic  nerves. 
But  there  is  great  dano'er  in  o-oino-  throucrh  all  these 
severe  exercises  unless  we  have  some  counter  exercises 
to  sup[)ly  an  ecpiivaleiit  to  the  Maste,  Now,  what  A\e 
want  in  })liysical  exercises,  and  what  the  Emerson 
College  system  provides  for,  is  the  preservation  of 
proper  balance  Ijctween  these  two  forces,  so  that,  A\liile 
one  is  exercising  the  spinal  cord  and  nerves,  lie  is, 
by  the  same  exercises,  calling  iqion  the  piieniiiogastric 
and  tlie  s\  iniiaihelic  nerves  to  snp[ily  tlie  nulrinieiit 
exhausted  li\'  the  use  of   the  opiiosing   nerves. 

^\gain.  we  nuist  preserve  this  true  Ixdance  hettveen  the 

17 


exercise  and  stimulation  of  the  life-siistaininff  forces  and 
that  of  the  brain.  In  schools  ^ve  work  the  brauis  of 
chiklrcii  to  their  utmost  capacitv,  that  tlicv  rna\-  h'ani 
and  recite  certain  k'ssoiis.  JUiL  the  value  of  acc|uire- 
ment  is  iu  its  use.  It  is  not  altogether  tlie  knowledge 
a  nian  possesses  that  gives  him  power,  allhough 
knowledge  is  said  to  he  })ower.  'I'he  <]nestion  is, 
what  can  the  man  do  A\ith  his  knowledge?  J  las  he 
added  to  his  hiain  jiower  hv  study?  Yes,  provided 
that  he  makes  hlood  enough  for  that  brain,  otherwise 
lie  has  not  adde(l  to  the  sum  total  of  his  power.  He 
may  know  how  to  solve  a  ])rol)!em  in  geometi'v,  hut 
the  knowledge  of  the  solution  of  that  prolilem  may  not 
have  added  anything  to  his  personal  power,  unless 
he  has  sufficient  blood  to  sustain  the  bi-ain  lie  is 
using  while  he  is  trying  to  discipline  it  by  means  of 
these  lessons.  The  fundamental  life-sustaining  ])arts 
of  the  great  nerve  system  must  be  nouiished,  before 
activity  of  the  accessory  })oitions  is  greatlv  taxed,  or 
we  shall  have  brain  forcing  and  vital  decline.  We 
must  secure  permanence  in  exercise.,  and  for  tliis  the 
exercises  of  the  Emerson  College  ])rovide  in  their  very 
nature.  IMiysical  culture  shoidd  continue  througli  life. 
One  cannot  lay  nji  a  store-liouse  of  health  duiing  li\c 
years  to  draw  on  for  the  next  fifty  years.  lie  should 
be  developed  by  a  system  of  ])hvsical  exercises  that  he 

]s 


ciiu  i'e[)eat  every  day,  no  maUci'  where  or  ]io\\-  lie  is 
situated.  Our  system  requires  no  a[)paratus  ;  it  calls 
for  no  room  especially  prepared  for  exercises ;  it  makes 
no  further  demands  for  a  s[)ecial  costume  than  that  the 
clothing-  worn  duriiiL;'  exereise,  must  he  loose  and  free. 
It  needs  neither  elul)s,  rings,  weights,  dumh-hcdls, 
[)arallel  hars,  nor  any  of  the  thhigs  to  be  found  in  a 
well-furnished  gymnasium.  T  am  not  an  antagonist  of 
these  things.  They  are  doing  good  in  their  place  and 
time,  but  we  cannot  carry  gymnasiums  about  with  lis. 
We  are  to  develop  the  healthy  man  before  we  try  to 
train  him  to  be  a  Hercules.  We  want  free  gymnastics 
to  A\hieh  ^\•e  can  devoti;  a  few  minutes  every  day  and 
under  all  conditions,  for  it  is  the  continuance  of 
exercise  that  gives  it  value. 

Another  object  sought  Iw  our  exercises  as  a  means 
to  health  and  Ix-auty  is,  {ofree  the  different  pa7-ts  of  the 
physical  system  that  are  Joined  by  definite  articulations^ 
and  thus  prevent  them  from  endiarraasiny  each  other. 
Tlie  greater  the  number  of  articulations,  the  more 
complete  the  gracefulness,  other  things  being  equal. 
The  serpent  is  the  most  graceful  of  animals  because  of 
the  number  and  freeclom  of  his  articulations.  If  the 
articulations  of  the  human  body  are  free,  the  person 
moves  in  curves,  and  there  is  also  repose  of  bearing. 
As  soon  as  any  articulation    becomes  rigid,   the  parts 

19 


\\liiili  tliat  ai'ticuliitioii  joins  eniliarrass  each  oIIilt  in 
tlieir  movements,  and  licnee  pvodnee  friction  and  waste. 
For  example,  the  articulations  that  are  in  the  neck  are 
often  partially  rig-id,  —  thci'e  is  a  lack  of  freedom.  This 
is  especially  manifest  in  advanciiiL;'  a^c  The  conse- 
(pience  is  tliat  the  lu-ad  on  llic  one  jiarl,  and  tlie  chest 
and  l)aek  on  the  other,  intcrfci'o  M'ith  each  other's 
movements  and  are  dead  Awdghts  upon  each  other,  re- 
quiring a  great  deal  more  strengih  to  move  than  ANonld 
be  necessary  if  the  articulations  Avere  free.  But  the 
exercise  that  frees  the  articulation  must  be  exact,  and 
must  be  in  accordam-e  Avith  the  structure  of  the  articu- 
lation itself.  It  is  not  every  exei-cisc  that  Avill  develop 
an  articulation.  AVe  must  study  that  articulation,  find 
its  physiological  nature,  and  adapt  our  exercises  to  it. 
We  should  secure  the  freedom  that  })ie vents  one  part 
from  embarrassing  another,  (^<)  %  'jivhu/  the  exact 
exercises  to  each  articulation  irJtich  are  demanded  b//  its 
phi/siological  structure;  (A)  by  <jivin(i  such  exercises  to 
each  articulated  |)ar^  as  trill  cause  it  to  act  in  harmoty 
u'ith  all  the  other  articulated  jKirtx  of  the  hody.  Not 
oidy  must  these  articulations  tiiemsclves  be  free,  but 
there  must  be  established  or  developed  a  harmonious 
movement  lietween  tlie  different  parts  that  are  joined 
by  these  articulations.  This  hainmny  alwavs  exists 
naturally,    but    needs    education,      Tlie    action    of    the 


muscles  assists  the  arteries  in  the  (listril)Uti()ii  of  blood 
throughout  the  system ;  therefore  there  cau  be  no 
constriction  of  any  jiiusch'  without  embarrassing  the 
heart's  action,  though  not  ahvays  to  an  appreciable 
degree. 

The  third  object  sought  is  economy  of  force,  or,  in 
other  words,  a  maximum  of  result  with  a  minimum  of 
effort.  How  mueli  force  is  unnecessai-ily  expended  by  a 
person  whose  physiiiue  is  nncullivaUMl  I  He  is  every 
day  expending  the  force  of  two  or  three  men  to  do  the 
work  of  one.  The  Greek  could  so  move  that,  with  a 
minimum  of  force,  he  could  attain  gigantic  results.  It 
is  this  that  made  him  the  best  soldier  in  the  \\ov\(\  \\\\q.\\ 
he  would  fight.  Ctesar  himself  was  a  copyist  of  tlie 
Greeks  in  this  respect ;  during  forty  years  he  spared  no 
pains  in  cultivating  his  body  to  the  last  [)ossible  degree, 
and  that  })ractice  gave  liim  his  great  agility.  He  could 
labor  many  hours  more  tlian  any  otlier  man,  because 
there  was  so  little  friction  in  the  body.  This  high 
physical  condition  is  attained,  first,  by  practising  such 
attitudes  of  the  perso7i  as  are  i»  hann»iit/  vlth  the  law  of 
gravitation,  thereby  overcomimj  the  resistance  of  the  iveight 
of  ana  part.  One  can  never  step  out  of  tlie  hand  of 
o-ravitation  :  it  is  working  for  him  or  against  liim  all 
the  time.  If  he  works  witli  it,  il  works  for  liim  with 
an  infinite  power;  if  he  works  against  it,  it  crushes  him 


21 


as  if  it  were  an  iron  hand  of  fate.  An  important  end 
sought  and  attained  by  a  faithful  practice  of  our 
exercises  is  the  securing  of  proper  poise  or  oneness  \vith 
this  universal  law.  Poising  l)rings  jjerfect  obedience  to 
thi'  law  of  gravitation,  secures  infinite  reinforcement, 
and  a  suggestion  of  power  and  self-command.  All 
physical  powers  seem  controlled  in  the  grasp  of  the 
sovereign  will.  Poise  stands  for  strength.  Weakness 
takes  a  braced  and  constiained  attitude.  Poise  is  a 
gynuiastic  of  the  nervous  system  ;  it  strengthens  the 
cerebellum.  Poise  gives  presence  and  secures  ease. 
There  is  no  rigidity  in  the  eultivati'(l  body.  If  it 
moves,  its  movements  will  be  soft  as  music. 

Again,  we  must  develop  due  relationshij)  between 
different  groups  of  vuiscles.  Now.  here  come  the  most 
delicate  of  all  the  exercises  in  physical  culture,  — 
those  Avhich  requira  the  most  careful  attention,  and, 
in  all  probability,  bring  the  highest  results.  Our 
muscles  are  not  all  snarled  together,  as  tlicy  might 
appear  to  be,  to  the  novice  examining  them.  Different 
gioups  of  muscles  beai  a  certain  relation  to  each  otlici-. 
Tlie  muscles  of  the  arm  and  neck  arc  so  related  that 
if  the  arm  is  raised  the  muscles  of  the  neck  are 
affected.  In  tliis  we  liave  an  illustration  of  reflex 
action,  that  law  of  the  body  by  Avhicli  the  exercise 
of  certain  nuiscles  causes  other  nuiscles  in  |»hysiological 


relationship  willi  iIicim  Id  iuonc  also:  for  then'  is  a 
natural  rellcx  action  from  nuiscular  sense,  as  well  as 
from  the  slimulalion  applied  hy  ex[)erimenters  in  vivi- 
section, it'  I  111'  neck  he  held  ri^id,  normal  response 
throuoh  the  law  of  reflex  action  has  been  prevented^ 
and  an  undue  exercise  has  been  given  to  the  muscles 
of  the  UL'rk.  Such  an  exercise  a  child  would  never 
use  at  its  plav.  In  iieaily  all  muscular  exercises  that 
are  tauuht,  there  is  indication  of  a  lack  of  knowledge 
on  this  subject  of  the  relation  which  the  nniscles 
sustain  to  each  other.  The  true  object  is  not  to  see 
how  much  exercise  a  |)erson  can  take  ;  it  is  to  secure 
accurate,  phvsiological  and  educational  exercise. 

Nearly  all  the  muscles  act  in  groups.  Thus,  in  the 
universe,  nature  gives  a  SA'stem  by  itself,  but  it  relates 
that  system  tt)  other  systems.  It  was  once  thought 
that  outside  of  our  solar  system  there  was  no 
other  system  of  planets.  Now  we  believe  that  the 
number  of  systems  is  countless  as  the  fixed  stars.  But 
there  is  a  proper  rclatioiislii[)  existing  in  the  universe 
l)etween  tliese  different  solar  or  planetary  systems. 
If  that  relationship  should  cease  for  the  millionth 
part  of  a  second,  the  eonse(iuence  woidd  be  the 
destruction  of  oui-  planetary  system  throughout.  I>ut 
that  relationship  is  secure;  in  our  bodies  it  is  not  so. 
There  is  a  separate  group  of  muscles  that  go\erns  the 

23 


anil.  Itiit  tlial  nr()U|i  ads  in  iclalidii  lo  aiiolhcr  l;1(iU]i, 
and  tliat  to  yet  another.  Xow  there  is  a  delicate 
rehitionship  1)et\\eeii  those  dift'ereiit  groups  :  and  ihai 
relatioushi[)  must  l)e  deveh)))ed  througli  tlie  securing 
of  proper  reflex  action,  oi'  there  is  inliarniouy  in  tlie 
body,  great  friction,  great  wear  of  parts.  It  is  just  as 
if,  in  a  Avatch,  t^^■()  Avheels  were  liehl  so  near  togetlier 
as  to  liinder  each  other  ;  thi-  watcli  MOtild  go  AAiong 
because  of  that  friction.  So  it  is  when  different 
groups  of  muscles  do  not  act  in  harmony  A\ilh  each 
olhci'.  —  A\hen  the  i-elationship  betA\"een  ihcni  is  not 
jUdjierly  developed  and  oljeyed.  Development  of  this 
relationship,  prevents  undue  waste  of  muscular  tissue. 
One  may  say:  '-Does  not  physiology  teach  that  we 
must  waste  the  tissues?"  Certaiidy.  but  outside  of 
certain  limits  one  nuist  m)t  go. 

Development  of  this  relation><hii>  of  the  muscles  prevents 
widne  nervous  tension.  Now,  when  no  proper  relation- 
shi[)  exists  between  two  contiguous  groups  of  muscles, 
there  is  a  nerAOus  tension  excited  iniduly.  upon  Ixith 
groups,  causing  tlie  one  group  to  liold  itself  stiflh  in 
resistaiK'c  to  the  other,  and  making  it  uecessarN"  for 
the  second  group  to  overt'ouic  the  resistance  of  the 
first. 

Our  next  object  ii<  leautji.  The  Greek  sculjttors  have 
shown  us  wliat  (Jod  meant   physically  when    he   created 

24 


man.  Ik'untv  and  liralih  caniiDl  Ik-  divoivcd.  That 
whicli  prodnc-es  liealth  pi'odnecs  Ix-anly:  that  wliicdi 
prodnces  beanly  \vill  proihuH'  licallli.  1  wi.sli  to  make 
the  claim  emphatic,  that  beanl}-  is  one  of  the  ol)jects 
souQ-ht  by  our  system  of  physical  cultuie,  because  that 
whirli  I  claim  as  one  of  the  chief  excellencies  of  this 
system,  is  the  very  thing-  that  some  peo[)le  say  is  its 
fault.  Let  us  examine  this  orovmd.  One  of  the  most 
important  functions  of  musi'ular  exercise,  is  to  assist 
the  arterial  system.  The  heart,  unaided,  cannot  per- 
form all  the  ^vork  of  carrying  the  blood  tlu'ough  the 
system.  The  heart  is  assisted  by  the  arteries,  and 
thev  are  prompted  to  heallhy  exercise  by  the  effect 
produci'd  u])oii  them  by  the  nniscles  when  in  action. 
The  arteries  can  be  assisted  by  any  nniscnlar  exercise. 
Any  form  of  exercise  is  better  than  no  form  at  all, 
bnt  I  believe  those  motions  ihc  most  helpful,  ^\  hich 
are  ai  the  same  time  the  most  beaniifnl.  All  nature's 
lines  are  curved  lines.  The  curved  line  is  the  line 
of  beautv.  All  oui-  I'xercises  are  in  curved  lines.  I 
believe  that  a  curved  movement  assists  more  than  an 
anti-ular  one  or  one  that  is  made  in  a  straight  line. 
There  seems  to  be  a  prevalent  belief  that  the  uglier 
the  exercise  the  more  beneticial  it  is.  Tliat  aspect 
ivniinds  mc  of  \\hal  a  man  said  once  in  an  audit-nce. 
He  called   niv  atlention    to   some  oiir  who  was    jaesent. 


and  said:  ''There  is  a  good  man."'  "How  do  3-ou 
know?"  I  said,  "are  you  ac(|nainU'(l  a\  itli  liiin?" 
"  No,"  lie  replied,  "but  he  is  so  ugly  he  must  be  good." 
It  seems  as  if  this  notion  prevailed  in  matters  of 
phj-sical  culture.  It  is  sometimes  so  ugly  that  it  must 
be  good.  Why  can  a  movement  not  be  beautiful  and 
helpful  at  the  same  time  ?  Every  physiological  law 
thus  far  discovered  points  to  indissoluble  union  of  use 
and  beauty.  Ever}-  physiological  reason  favors  it.  The 
movements  of  the  Greeks  were  beautiful,  and  no  other 
nation  ever  cultivated  the  physique  as  the}'  did. 
Otlu'r  things  being  equal,  the  sl()\\er  the  movement 
for  most  exercises,  the  greater  tlie  result  I  ^sotice  the 
feeble  man.  If  he  is  compelled  to  make  a  movement, 
he  does  it  with  a  jerk.  Pie  cannot  raise  his  arm  slowl}- 
and  steadily  at  the  same  time.  There  is  a  jerk  in  liis 
Avalk.  These  jerks  indicate  his  weakness.  If  you  see 
a  man  full  of  jerks.  ])hysic;dl\-,  }()U  always  l)i'lieve  there 
is  something  ])]iysically  A\eak  in  tlie  man.  Jciks.  then, 
are  a  sign  of  \\  eakness. 

And  Act  A\hat  we  i-laim  to  be  one  of  the  excellencies 
of  our  .system  is  said  to  be  a  fault!  I  appeal  to  com- 
mon-sense;—  is  beauty  a  fault  .^  The  druggist  finds 
even  the  counterfeit  of  beaut\'  in  great  demand.  Like 
everything  else,  the  markets  ha\i'  tried  to  monopolize 
beaut}',  and.  for  a  U'w  cents,  one  ma\"  1)U\' something  to 

20 


make    l.rr   look   cxee.Mlino-ly   l.an.lsoMic,   willi    lul.v  lips 
an.l    rosy    du'eks.      Alu    l.nt     -o    to   tlu-    fonnlain.   and 
(li-ink:      Nature  asks    no    niouey.      (io.l  has  a   way  of 
developing   beauty    outside     of     the     .liugo-ist's     sh.-p. 
When  one  can  make   the   Morhl  T)elieve   that  heatity  is 
not    a    valnahh.    thin-,   h.'    has    reached    the    extent   oC 
deception,  for  that  will  he-  the  o-reatesl    of   all.      AVo.dd 
,„,.    liki'     to     live      ill      a     world      dcvoi.l     of     beauty? 
Wlu.nevrr    our    svsteni    of    l^hys.ral    .•ulture    has  been 
exhibited,    there    havr    always    been    physical    culture 
critics    present,    who     said    thev    likrd    it    very    well, 
all  hut  one  thing,  -  it  was  ••  too  beautiful.-     AVe  Intend 
it  shall  be  beautiful.      Ugly  exercises  never  developed 
beauty,  and  they  never  developed   the   tnte  perfection 

of  health. 

What  does  iK'auty  include?  h  iurlu.les,  first, 
nnity.  Without  uniti/  there  /«  no  heaut,/.  Some  people 
have  .said  that  beauty  is  onlv  skin  .leep.  There  never 
was  a  greater  luistakr.  IVauty  is  more  than  skin 
deep.  If  '">.■  will  trll  inr  Low  deep  soul  .leplhs  arc,  I 
,vill  tell  him  how  .l.Tp  lu.aulv  is.  The  beautif.d  face 
and  the  beautiful  form  have  hreu  drveh.ped  d.mn  the 
ages  from  beautiful  in.pulsi-s  of  the  s..uk  There  is 
not  ahan.lsome  far.  in  the  world  to-day,  that  does  not 
owe  its  inherilam-e  to  beautiful  i.npidses  that  existed 
i„  Oh.  bosoms  of  its  anrcstors.      There  mav  be  beautiful 


faces  to-dav  Avhicli  are  masks  for  evil  tliouglits  :  tliere 
may  be  beautiful  faces  which,  mstead  of  being  the 
facades  of  temples  of  worship,  are  the  fac^ades  of  dens 
of  thieves  :  but  let  these  evil  conditions  continue,  and 
the  face  slowlv  but  surely  loses  its  cliarms.  Sonielhiiig 
gave  that  line  outlint'  dt"  brow,  and  cliisclh'd  nose,  and 
sweet  mouth.  Something,  Ave  know  not  when  nor 
where,  but  it  existed  in  tlie  hearts  of  the  predecessors 
of  the  person  who  owns  the  face.  From  ugliness 
comes  ugliness.  From  bi-auty  of  soul,  by-and-by,  doAvn 
the  ages  some  when-,  eomes  beauty  of  face  and  beauty 
of  foi'm.  lieauty  is  a  sign  that  tliere  is  good  some- 
where. When  is  a  face  really  beautiful.''  Why, 
when  each  feature,  and  the  parts  of  each  feature, 
are  in  harmony  with  each  other.  What  gives  beautiful 
expression?  Fnity  of  expression.  \\"1ien  the  expres- 
sion of  all  parts  of  the  faee  coinljine  in  one  eomnion 
unity,  then  we  have  positive  beauty  of  expression  :  and 
it  was  fidiii  l)e:iiu\'  of  t'Xpressiou  that  beauty  of  the 
featiu'es  was  developed,  somewhere  and  at  some  time. 
There  never  was  a  beautiful  effect  without  a  beautiful 
cause.  Men  do  not  gather  grapes  from  thistles.  jMen 
do  not  drink  sweet  water  from  a  bitter  fountain. 
Plato  savs :  "Are  not  goodness  and  lu-auty  some- 
what ?  "  What  is  unity  ?  The  ivhole  expressed  in  each 
of  the  parts.      Unity   is  the  criterion    of  beauty.      Art 

28 


deliglits,  only  in  the  ratio  tliat  the  Liw  of  nnity  is 
obe3'ed.  In  tlic  (Jicck  statni'  tht-ic  is  a  line  of  con- 
tiiuiity  thronghout  each  part,  associating  it  with  every 
other  part,  so  tliat  all  confirm  each.  In  tlie  hest  of 
the  Greek  statues  tlie  spirit  wliich  the  artist  intended 
to  reveal  is  manifested  in  every  part  of  tlie  figure,  so 
that  each  part  repeats  wlial  every  other  })art  expresses. 
The  more  i)erfect  the  unity,  the  more  perfect  the 
illusion  of  life,  until  the  l)eholdcr  is  moved  to  say: 
"  Tliat  statue  speaks  I  "'  Our  physical  exercises  obey 
the  law  of  unity.  Our  system  is  tlie  only  one  that 
even  pretends  to  obey  this  law.  There  is  no  other 
system  of  exercises, — there  is  no  form  of  mainial  labor 
that  educates  all  nuis<-les  harmoniously.  We  keep 
before  us  the  mIioIc  man.  I^\fry  part  nuist  be  exer- 
cised in  I'eference  to  the  whole.  The  gvmnasiuni 
Avorks  with  parts.  We  work  with  parts  in  \ital  I't-laliou 
to  the  whole.  When  a  pait  moves,  othei-  jiarts  must 
respond  hai-nioniously.  Ilnndreds  of  bones  and  uuiscles 
are  to  be  moved  by  a  single  impulse,  to  one  pur[»(^se. 
We  aim  to  pi(>(luce  perfect  action  of  the  parts  in 
relation  to  the  whole. 

We  aim  hir  beauty,  then,  because  it  includes  so 
mneh.  It  includes,  lirsi,  nnity;  second,  it  includes 
})o\ver:  thii'd.  it  insures  endurance,  because  in  unity  of 
action    there    is    little    friction.        Theivfore    a    person 

2"J 


whose  movements  are  beautiful  can  move  without 
fatigue  much  longer  than  a  person  whose  movements 
are  ugly.  If  one  Avants  to  rol)  a  person  of  his  power  of 
endurance  let  him  teach  him  to  move  in  an  ugly 
manner.  Look  at  pictuies  of  ugly  exercises  which 
appear  as  had  as  the  i)ictures  of  some  of  the 
victims  on  the  rack  during  tlic  Spanisli  inquisition, — 
(for  some  of  these  pictures  do  much  resemble  them),  — 
then  ask,  Can  beaut}'  come  out  of  such  exercises  ? 
Why  can  it  not?  Because  we  know  that  a  beautiful 
movement  is  a  movement  that  is  free  from  friction.  —  a 
movement  in  wliich  all  the  powers  of  the  bod}- 
are  united  as  one  by  tlie  realizing  of  a  connuon 
jnirpose. 

Finally,  beauty  involves  self-command,  wliich  is 
shown  in  this  harmony  of  the  parts.  Of  what  value 
is  a  mighty  arm  - — -  of  what  A'alue  a  front  like  ]\hirs, 
if  one  cannot  use  them,  if  one  cannot  make  tlie  powers 
of  body  assist  each  other  to  the  realizing  of  a  common 
aim?  We  claim  that  these  exercises  not  only  (h-vt'lo[) 
beauty  of  movement,  but  also  that  the}'  develop 
beauty  of  form.  They  do  not  develop  great  tumor- 
like bunches  of  muscles  in  one  part,  and  cause  great 
depressions  or  impoverishment  of  the  tissues  in  other 
parts.  There  is,  on  the  contrary,  harmony  in  and 
between  all  the  ])arts  from  centre  to  ]);■!•{ jiliery. 


These   different   exereises,   aoain.   follow    eaeli    other 
in  such  consiHMitivc  order  as  to  seeinv  obedience  to  the 
].liysioh\o-ical  hnv  whieh  can  In-  phrased  tlnis  :   from  rest 
to  climax,  from   r/iinu.v  to   repose.      Exereises  shoiihl  be 
begun  gently.      The  utmost  power  shouhl  be  put  forth 
at  the  middh'   of  the   exercises,  and  tlu'   latter  pait    be 
less  strong.      One  shonld   never  start  suddenly  in  ex- 
ercise.     What    is    the    ret'ord    in    ivgard    to    animals? 
How    many  horses    hive    fallen    dead    when    suddenly 
started  from  a   walk!      Agahi,  how    many   have  fallen 
dead  when  suddenly  stopped  at  the  height  of  speed! 
The  same  facts  are  true  of  men.     About  two  years  ago 
a  gentleman  ran  to  eateh  a  train  :  he  caught  the  train, 
stopped,   and  dropped   dead.      It    was  not   the    running 
that  kilhMl  him:    itwasn.it    the   vigor  of  the   exerei.se; 
it    was  the    sudden    stopping    that    killed    him.       We 
lay  stress    upon    three-    directions    for    exercises,    viz., 
sloicness,  precision  and    chfinite    aim.     This   system    is 
constituted  of   exercises  that  are  related   to   each   other, 
and    inhere    in     the     principle    that     g..veriis    them    all. 
They  are    like    the    parts    of    a    vital    organism;     one 
exercise  acts  diivctly  upon  the  others,  and  the  exercises 
follow  each  other  in  h.gieal  and   progressive  order.     If 
one    starts    from  rest  too  suddenly   it  tries  the  heart. 
Sometimes   it   1)rings  on  aneurism,    or  diflicidty  m   the 
o-reat  aorta,  or  some  other  artery,  occasionally  producing 


ai 


su(1(1l-ii  dratli.  On  the  other  liaiid,  if  one  is  aciiiiy  up 
to  his  highest  power  and  sto})S  siuhh-nly.  the  danger  is 
almost  as  o-reat  as  in  starting-  too  suddenly. 

The  question  has  arisen :  Is  music  valuable  as  an 
accompaniment  to  physical  exercise.  Unqualifiedly,  yes. 
^lusic  acts  upon  the  nervous  system  in  a  uiysterious 
Avav.  It  is  valuable,  and.  for  the  liighest  ends  of  cul- 
ture, invaluable  and  absolutely  necessary.  iJight  here 
we  find  a  law  in  psychology.  All  psychologists  agree 
in  saying  that  unity  is  developed  from  feeling;  — that 
a  writer  whose  litei'arv  productions  are  marked  by 
unitv.  obtains  that  unity  from  his  feelings,  and  not 
from  liis  judgment  uor  froui  any  intellectual  faculties. 
The}-  say  it  is  absolutely  impossible  for  the  intellect  to 
v/rite  according  to  tlie  laws  of  unity  in  composition, 
but  that  feeling  will  always  develop  ttnity  far  beyond 
wliat  the  jiulgment  can  even  dictate,  to  say  nothing  of 
realizing.  Now,  one  great  object  of  these  exercises  is 
unitv.  The  im])ulse  of  feeling  A\liich  music  can  give 
will  help  one  to  realize  that  tuiity.  Thus  we  luight 
say  logically,  music  appeals  to  feeling,  and  from  feelinj 
springs  unity. 

Again,  this  system  of  physical  culture  derelops  the 
relationship  of  mind  to  body,  and  is,  therefore.,  p.^ycho- 
physical  culture.  The  exercises  are  such  as  express  in 
due  order  the  four  errand  attributes  of   the  human  soul. 


These  alliibulcs   Avhich  are  expresst-d    in    all    iKunial 
movements  of  the  both',  are  life,  manifeM  in  comciom- 
ness,  affection,  intelligence  and  irill.      Thc-se  (qualities  of 
the  soul  have  k'oithuah"  chaniiL-Ls  of  expression.     They 
have  natural  e-haunels  of  expression  in  the  tones  of  the 
voice,  and  they  have  natural  channels  of  expression  in 
the  movements  of  tlie  body.     The  body  is  generally  so 
constricted  that  the  intellect,  if  ever  so  active,  caruiot 
express    itself    throuo-h    the    Ixxly,    and    although    tlie 
bodv    is    the    natural    servant    of    the    intellect,    Avhen 
contracted    into    the     rebellious     servant    it    will     not 
respond    to    the    intelkn-t.      This    niisro presentation    of 
the  soul  by  the  body  is  so   connnoiL  that  many  persons 
possessed    of   loving    and   benign    licarts    have    Iwdies 
whicli,    in     their    attitudes     and     niovenuMits,    express 
direct  antagonism  to  tlu;  law  of  affection.      A  Christian 
heart  cannot  express  itself  through  a  savage  body.     God 
gave  the  soul  a  body  and  said  to  it,   "Speak  through 
tlie  body."      All  the   movements,  then,  in   this  system 
of  physical  culinre,  ai-e  expressions  of  some   one   or  of 
a  i-onibination  of   these  attributes,  which  sliouhl  guide 
the  soul  in  human   eoiuluet.       These   great  attributes 
were  intende.l  to  give   man   life,  affection,  intelligence, 
wdl;   but  man  has  perverted  them  until  Ave  have  sick- 
ness in  the  place  of  life,  hatred  ul   the  place  of  love, 
ignorance  in  the  place  of  intelligence,  and  weakness  ni 


tlie  placL'  of  will.  So  it  is  witli  the  hodv.  There  an- 
souls  that  arc  paitially  divorced  tVom  tln'ir  bodies,  ^vhile 
yet  they  dwell  in  tliciu  :  that  is  to  say,  they  are  divorced 
from  tliem  so  far  as  soul  iiiaiiifestations  tlirough  the  body 
are  concerned.  For  illustration,  take  a  person  who  has 
cultivated  the  intellect  at  the  expense  of  the  bod}-.  I 
have  seen,  sometimes,  in  the  physical  movements  of 
great  students  a  reseml)lance  to  semi-idiocy.  Giant 
faculty  hiis  starved  the  rest  of  the  organism.  Wliv  is 
that  so  if  the  body  is  intended  by  its  Maker  to  express 
intelligence?  It  is  because  the  body  has  not  been 
commensuratcly  developed.  The  result  may  not  be 
seen  in  an  enfeeblement  of  the  intellectual  activities, 
but  the  wi'ath  that  comes  in  consequence  of  a  violated 
law  deals  with  tlu;  violator  personally.  It  is  the  body 
in  tins  case  that  has  sinned,  and  as  it  refuses  to  ol)ev 
the  intellect,  punishment  swift  and  sure  seizes  it  ; 
and  thus  we  have  giant  intellect  imprisoned  in  a  debil- 
itated body.  We  must  educate  the  hody  with  reference 
to  tJie  sold.  The  old  tradition  of  iJeautv  and  tlie 
Beast  has  a  deep  iiioiid  signilicance.  "What  a  mon- 
sti-Qsit}'-  would  it  be  for  the  Beast  (tlie  Body)  to  ride 
Beauty  (the  Soul  I)  AVhcn  we  come  to  the  last 
analysis,  Ave  find  that  the  only  legitimate  office  of  the 
oody  Is  to  express  the  soul,  until 


.'U 


"The  tongue  Ix'  trained  to  luiisie, 

Ami  the  liaiid  he  aniieil  willi  skill, 
The  face  he  the  mould  of  beauty, 
And  the  heart  the  throne  of  will." 

The  claim  is  sonietiinrs  made  that  llic  iitiiid  should 
not  Avoik  ill  physical  ciiltiiic.  'Hiis  may  be  an 
ext-use  for  those  who  liavc  no  minds.  li;  we  watch  an 
idiotic  cliihl  at  })lay,  we  will  ohscfvc;  that  lie  does  not 
play  accordino-  to  any  detinite  plan.  IIow  is  it  with 
intelligent  cliihlicn  ?  Jolni  says  to  Janies,  "Come,  let 
us  play  -liidc  and  scclc."  "  The  game  lias  its  laws,  and 
how  dellnitely  and  ciiihiisiastically  those  boys  play, 
even  ihongh  they  arc  ])laying  tlu'  game  fof  the  five 
hundiL'dilL  time  I  U  is  said  that  childicn  d)  not  like 
repetitions.  Look  at  tliem  playing  l)all  day  after  day, 
week  after  week,  month  after  month.  Cultivated  and 
uncultivated  people  pla\-  alike;  tlie  relined  and  the 
unrefined  will  play  lawn  tennis  day  after  day,  and 
will  become  mad  with  delight  in  tlie  game,  doing  the 
same  thing  over  and  over  again  ;  yet  it  is  said,  "  }tlaying 
has  no  mind  in  it."  Now.  wliai  is  playing,  carrii'd  to 
its  last  anahsis/  Playing  is  allowing  the  body  to  olx'y 
the  monitions  of  the  Avill.  Whenever  tlie  l)ody  is 
following  the  dictates  of  tlie  mind,  one  feids  tliat  he  is 
playing.  Play  stands  over  against  drudgery  and  slavery 
of  movement.      \Vh\- do  I  tiot  like  to  work?      Ijceatise 

a5 


ortUnaiy  labor  is  scrvilude.  V/liy  is  it  slaxrrv? 
Because  I  am  ■working-  for  a  dollar  a  day?  Oh  no,  but 
because  I  am  doing-  something  for  a  dollar,  and  not 
doing  something  because  my  soul  prompts  tlu'  doing  of 
it!  But  if  I  were  doing  that  A\hi(h  my  soul  prompts, 
it  Avould  be  play,  and  I  should  ri'joice  in  the  play. 

This  leads  us  up  to  the  last  grand  principle  "\vhi(.h  all 
this  suggests,  —  that  the  body  of  mau  was  not  made 
for  the  lower  walks  of  life  alone,  nor  for  itself  alone. 
In  the  lowest  walks  of  life  it  has  to  work  steadil}*  and 
constantly  to  maintaiu  itself;  in  the  higher  walks  of 
human  nature  the  body  rises  to  the  grand  stature  of  a 
man  in  the  spirit  "who  ol)eys  instinctively  the  high 
behests  of  the  soul.  Tlie  body  becomes  happy,  the 
body  becomes  healthy,  the  body  becomes  gTaceful.  the 
bod}'  becomes  bi-autitul.  when  the  great  attributes 
of  the  sold  flow  through  it  unhindered.  The  soul  is 
not  sick  and  the  mind  is  not  sick  if  the  })roper  relation- 
ship exists  between  the  human  being  and  his  Creator. 
When  these  attributes  of  the  mind  ])our  themselves 
down  through  the  beautiful  channels  of  the  physical 
organism,  the  physical  organism  is  not  sick:  and 
I  absolutely  believe,  from  the  best  of  testimony,  and 
not  as  an  abstract  theory,  that  if  man  would  main- 
tain and  develop  the  relation  between  the  higher 
qualities  of  las  soul — intelligence,  will,  affection,  life, — ' 

36 


ami  the  Autlior  nf  tin-  smil  :  ami  iImmi,  would  niaiiilaiu 
the  pro[ter  iclati()iislii[i  l)cl\\tHMi  llicsc  atti-ihules  of 
the  sDul  ami  the  hoily  in  its  movements,  there  would 
])e  no  sickness.  -lint,"'  says  one,  -  (lo  you  not  aoree 
\\ith  some  wlu)  sav  that  sickness  is  a  conce[)t  of  the 
mind?""  No,  I  do  not.  Disease  is  a,  positive  fact  in 
the  Avorld,  and  it  takes  many  forms.  Animals  liave 
it.  Thev  had  it  in  this  woihl  lud'ore  man  existed. 
We  liml  eases  of  disease  in  the  fossil  remains  of 
animals  that  existed  hefoie  man.  Disease  was  Ti[ion 
earth  then.  Tiierefon',  disease  may  c-ome  from  ten 
thousand  sources:  l)Ut  over  and  ahove  the  ainmal 
stands  the  sonl  of  man,  and  wliile  that  soul  may 
not  hrin^-  l»y  any  falsi,'  concept  all  the  diseases  of  the 
hody,  it  is  a  miohly  resource  to  call  upon  in  restoring- 
the  hody  when  it  is  si.'k.  A  healtliy  spirit  will  not 
loii^-  carrv  aroiiii<l  a  sick  hody.  It  will  I'illicr  cure 
it  or  cast  it  off.  I'.nt  tlu'  spirit  nnist  act  according 
to  definite  methods.  It  is  not  merely  that  I  imag-ine 
myself  well,  and  that,  tlu'ref.uc,  1  am  well.  It  is  tliat 
I  become  widl  hy  lifting  the  soid  into  the  ivalms  of 
goodness,  of  In-auly,  of  truth,  of  i)idsating  divine  life, 
and  then  jiractising  niethoils  of  exercise  for  the  l)ody 
that  will  invite  those  l.enelieent  impulses  to  pass  into 
and  tlirough  il.  Away  with  the  physical  culture  that 
make.s  tlie  bodv  the  drudge  and  ih.-  shive  !     Practise 


the  i)li\'sic;il  ciillnrc  lliat  lifts  ilic  l)i)(l\'  niilil  one  miglit 
really  say  thai  the  liody  lliinl<s.  —  iiiilil  every  fil)re 
of  its  lu'iiiL;' sliall  pulsate  under  tlie  iiis]iiriii<_;'  tmieli  of 
thouo'ht.  INIen  say  to  iis,  '-Wliy.  this  system  is  ^■ery 
good  for  developing  grace,  hnl  it  is  not  ^liat  M'e 
want  for  the  average  inan  and  woman."'  iiut  do  a\ e 
not  want  our  eliildren  lo  hecome  heautit'nl.  to  beeonie 
healthy, — lo  earry  tiiemseh'es  as  though  ihev  M'ere 
the  sons  ot  (Jod,  and  not  the  sons  of  a  slave?  These 
are  universal  demands. 

We  do  not  neeil  to  contend  for  tliis  .  ulture,  heeause 
Ave  know  lliat  the  demand  for  it  is  deep-seated. — 
seate(l  in  the  A'er\'  joints  and  marrow  of  the  human 
2)liysical  econojny  ;  seated  also  in  the  human  sold  ;  aiul 
I  know  it  is  onh"  a  question  of  time  when  theii-  sliall 
go  np  a  univei'sal  cr\-  from  all  parts  of  the  earth. 
'*  Give  us  a  svstem  of  phxsical  culture  that  frees  the 
body,  and  su1)ordiiiates  it  to  ilie  highest  uses  of  the 
soul, -- that  dcN'clops  heautv.  gives  strength  and 
endurance.  A\'e  plead  not  for  it  :  we  urge  it  not. 
'J'lic  ancients  helie\'c(l  that  angiy  fates  had  determined 
certain  things.  I  helieve  that  the  laws  of  nature, 
Avhich  are  the  angels  of  the  Most  High,  and  ohcy  His 
mandates,  are  i-olling  on  the  time  when  •■the  child  shall 
die   a   humhcd    \ears   old.""*    A\hen    siidcness    shall    fade 

'  Isahih  Ixv..  JO. 
.•!8 


f-roiu  tlu'  world  and  witli  il  tl'^'  >^ii's  ol'  ilic  soul.      TIr'U 
men  sliall  siaiid   up   w  illi  nn  sickness  in  llu'  body,  and 
no  taint  of  sin  in  the  soid.      -  Xow  aiv  we  sons  of  (Jod, 
aiul    it   doth   not  yet   appeal'  Avhat    we  shall  he."      My 
hope  for  the  human  race  is  bright  as  the  morning  star, 
for  a  oiorv  is  eonhn<>-  to  man  sueh  as  the  most  inspired 
tono-nes    of    jmtphets    and    of    poets    have   never  been 
able   to  deseril)e.      The  g-ate  of   human  oi)portnnity  is 
tuinini?  on  its  hinges,  and  li-ht  is  bieakin-'  throu-h  its 
c-hink  :   possibilities  are   openinu',   and  human   nature  is 
pushino-  forward  toward  them.      I  believe  in  tlie  divine 
fulfilment  of  man's  destiny.      T  believe  that  a  crown  is 
developing   within   Inm  ;  and   when   it  shines  upon   his 
lirow  it  will   not   l>e  a  crown  put    there    as    a    master 
might  put   one   n[.on   a  slave,  but   a  crown  coming-  up 
iu  wreaths   of  splendor  fiom   his   own  soul  ami   body. 
The  crown  comes  from  God.  but  He  develops  it  through 
the  righteousness  of  man.     -  Thenceforth  there  is  laid 
up  for  me  a  crown  of  righteousness,  which  the  Lord, 
the  righteous  judge,  shall  give  me  at  that  day,  and  not 
to  me  only,  but  unto  all    them,  also,  that    love    His 
appearing." 


39 


THE    EXERCISES. 


FIRST   DIVISION. 


EXERCISES  FOR  OVERCOMiyO  STOOF  IX  XECK 
AXD  SHOULDERS,  AXD  FOR  SECURIXG  PERFECT 
POISE. 

rmST,  EXERCISE    FOi;    OVERCOMIXG    STOOP. 

T^VKE  the  entire  weight  of  IkmIv  upon  the  l)alls  of 
tlie  feet,  the  toes  poiiuino-  out  ward  and  descrih- 
ing  ail  angh'  of  ahout  sixty  degrees,  and  lieels  nearlv 
touching  each  oilier.  IMacc  llic  anus  as  in  1-^ig.  ^I,  then 
j)nsh  with  tlir  liauils  in  the  dircition  in(hcatc(I  h\'  the 
arms  (at  an  angle  ol'  l'ort\-ti\f  degrees  w  iih  the  luxlv), 
and  at  the  same  time  push  u[i  and  hack  the  erown  of 
the  hea(h  Hohl  head  and  torso  in  the  position  secured 
hy  tliis  exercise,  and  let  tlie  arms  drop  easily  at  sides. 

40 


m 


jj/ 


•^ 


■V 


!^ 


I 


I 


V 


'ix. 


FIGURE 


FIGURE  2. 


By  frequently  practising  this,  the  head  and  neck  will 
finally  he  hronoht  into  a  line  with  the  entire  spinal 
colunni,  as  seen  in  Fig.  1.  the  ()pi)()siU'  df  which  is  seen 
in  Fig.  2. 

SKC()>-1), KXKRCISK      FDR     S  KCT  I:  I  N( ;      I'KR  I'KCT    POISK. 

In  the  position  acipiirc'd  hy  the  ahove  exercise,  and 
with  chest  leading,  poise  the  hody  as  far  forward  as 
possible  (witliout  losing  e(piilibriuni),  tlicn  as  far  back- 
ward as  possible,  maintaining  thronghoiit  the  entire 
exercise  the  same  angle  between  cliest  and  lloor  as  hi 
beginnhig.     See  Fig.  4. 

Now  swing  tlie  body  back  to  first  position,  rise  on 
toes,  (h-sceiid  ti«  i)osition,  touehiiig  heels  lightly  upon 
the  lloor,  rise  again  and  linhl  wliile  counting  four,  then 
descend  slowly  to  liist  position.      Fig.  4. 

Now  take  the  wci-lit  n[ion  the  ball  of  right  foot, 
heel  o-ently  touching  the  lloor.  Swing  the  left  foot  in 
a  Avay  to  desci-ibe  a  circle  aronnd  the  right  (Fig. 
5),  then  baelc.  not  allowing  it  to  tonch  the  floor, 
and,  thiallv,  ln'Ming  it  bcliind  the  strong  foot,  poise 
the  body  forwaid.  backward,  to  position,  etc.,  as  upon 
l»oth    feet. 

Transfer    the    weiglit    to    the   other  foot  and  repeat 

exercise. 

41 


HYGIENIC    VALUE    OF    THESE    EXERCISES. 

First,  —  All  organs  in  the  body,  especially  the  vital 
organs,  are  lifted  lo  their  proper  altitude.  The  sjjinal 
colnmn  resumes  its  naturally  erect  position,  poising  the 
liead  gracefully  upon  the  neck,  the  neek  rising  from  the 
shoulders  like  a  classic  colunm. 

The  Avhole  person  is  in  exact  relation  Avitli  the  law 
of  gravitation.  Each  part  of  the  person  is  so  lifted  up 
from  every  other  i)art  as  to  give  it  perfect  freedom 
to  act  in  its  own  spliere.  The  head  does  not  op})ress 
the  neck,  the  neck  does  not  oppress  the  ehest.  the 
chest  does  not  oppress  the  A'iscera.  the  viscera  does 
not  oppress  the  hips,  the  hips  do  not  tax  the  knees 
for  su})port,  the  knees  do  not  call  ttpon  the  ankles  for 
undue  exertion. 

The  unconscious  friction  that  takes  place  in  persons 
not  ctiltivated  hy  proper  exercises  is  alarming.  It 
undermines  the  constitution  and  invites  disease  in  every 
part,  as  a  penalty  for  violating  the  hiw  ol  freedom  in 
uniti/,  toward  Mhicli  the  law  of  physiological  relation- 
ship evervwhere  in  the  human  economy  tends. 

It  is  a  demonstrated  fact  that  no  organ  Avill  fuUy 
perform  its  function  wliih-  in  a  position  below  its 
normal  altitude.  I  have  m-vcr  seen  a  case  of  chronic 
dy.spe[)sia    or    toipiditv  of    liver  in   which    the   organs 

42 


FIGURE  3. 


Aveiv  in  their  proper  plaee.  As  soon  as  tlu-y  are 
liiibitually  carried  at  their  normal  altitude,  these 
diseases  and  all  eonsecpient  n[.c)n  them  cease. 

Second,  —  These  exercises  exert  a  powerful  effect  in 
strenothenii.o-  the  nerve  centres,  and  harmonizing  all 
the  nerve  forees,  even   to   the   ext.-nt    of  curing  partial 

paralysis. 

^rhe  nerves  which  sustain  the  vital  organs  are 
relieved  from  undue  exertion,  and  the  perfect  self- 
connnand  re.pdred  in  poising  with  such  nicety,  har- 
monizes the  nerve  acti..n.  All  nerve  force  is  thereby 
properly  directed,  the  habit  of  too  much  activity,  which 
results  in  such  a  misery  of  unrest,  is  c-ommanded,  and 
repose,  which  prevents  overwaste  of  nerve  tissue,  is 
secured. 

j<:sTiii'.'n<     \Ai.rE. 

Tlic  chief  noticeable  result,  a'sthetically  considered, 
is  that  appearance  of  person  tenned  ;/.o.7  presence. 
The  unity,  dignity  and  ease  manifested  in  ..ne  whde 
in  repose,  are  of  the  most  potent  and  subtle  nature. 
Tt  is  presence  which  seems  to  tell  what  the  individual 
/.  in  his  essential  being.  What  a  person  is  affects  us 
,,„,U  nu.re  than  what  he  does.  He  who  is  perfectly 
poised  suggests  great  moral  N\eight. 


^VU  grace  aiul  l)eaiity  of  beaiing  and  iiiuveincnt 
depend  primarily  upon  obedience  to  tlie  following  laws  : 

i:gUlLli;iMU.M    AM)    3IUSCL'LAU    SENSE. 

The  first  law  is  obeyed  in  oblaiiiing  right  relaiidiis 
with  the  earth.  Again,  it  is  obeyed  in  lifting  np  tlic 
parts  of  the  person  so  that  there  is  a  diffnsion  of 
energy  throughout  the  entire  system,  each  part  con- 
tributing its  required  share,  thereby  giving  the  effect 
of  ease  in  force,  which  is  power. 

The  secf)iid  hxw  is  obeyed  in  maiiitaining  perfect 
poise  of  body  while  standing  iqiou  one  foot,  and 
the  climax  is  reached  in  poising  ujxm  the  toes  of  that 
foot:  for  all  poise  is  maintained,  not  alone  Iw  will  or 
knowledge  of  how  to  poise,  but  by  muscular  sense.  It 
is  by  a  highly  developed  nnisctilar  sense  that  the  trapeze 
performer  balances  with  such  beauty  and  accuracv  on 
the  rope  ;  and  a  lUondin  walks  a  Mire  al)(>ve  Niagara, 
cai'rying  another  man  a\  illi  jierfect  safety  fiom  shore  to 
shore.  It  is  a  fine  muscular  sense  which  enal)les  all 
celebrated  performers  of  this  description  to  walk  with 
such  ease,  dignity  and  grace. 


44 


FIGURE  4. 


MUSn.KS    lNVOLVi:i>. 


Tlie  luumonious  activity  of  so  many  muscles  is  such 
that  no  one  can  be  said  to  lead.  There  is  an  elastic 
activity  of  all  the  large  muscles  of  legs,  trunk,  and 
neck. 


SECOND   DIVTSTON. 


EXERCISES  FOR  HIPS,    WAIST,  CHEST,  AXD  XECK. 

FTIJST, — -Correct    staiidiiio'    position,  Mitli    ti[)s    of 
liii^'ers  resting  lightly  upon  tlic  slioiildcis. 

Now.  take  the  'svcioht  entiivly  upon  one  foot,  and  h}' 
a  sloM',  steady  nio\enient  st'iid  the  liip  corresponding 
with  strong  foot,  out  at  tlie  side  as  fai'  as  possihle,  not 
allowing  tlie  chest  to  sway,  Imt  using  it  as  a  strong 
centre,  as  if  tlie  hips  wvrc  to  revolve  ahout  it.  Keep 
the  shoulders  level.  "When  the  ]>erson  is  in  this  posi- 
tion he  is  nuicli  below  his  noiinal  lieiglit.      See  Fig.  G. 

Next  glide  the  Aveight  from  one  foot  to  thi'  other 
Avithoul  I'ising.  Tliis  is  accomplished  l)v  hcudiiig  the 
knee  of  the  strong  leg  -while  stiaightt'ning  tlie  otlier, 
and,  at  tlie  same  time,  seiiding  out   the  o])posite  hij). 

At  the  }iiediiim  jioint  in  gliding  from  one  foot  to  the 
other,  the  knees  are  ecjuallyl^ent.  Repeat  tliis  exercise 
and  retuiii  to  posit  ion. 

40 


FIGURE  5. 


HV(;iKXI''    VALUE. 

'J'lu'  physical  luMirlii  i<>  \>v  dei'ivrd  fioiii  iliis  exercise 
is  in  overconiiii^^-  llial  rrirliou  in  walking'  wliirh  ex- 
hausts the  haek  ami  slomarh;  also  in  exercising  the 
muscles  :icrt)ss  the  stomach  in  ;i  wav  lo  slieni^'thon  and 
promote  its  activity,  and  thcivhy  develop  the  unity  ol 
action  between  tliose  muscles  which  play  upon  and 
move  the  stomach  and  aid  in  the  pci'istaltic  Avave.  and 
those  of  the  h\o-s,  so  that  whenever  the  indiviihial 
walks,  or  stands  upon  one  foot  in  e\er  so  nneouseious 
a  maimer,  a  dii-eel  (piickeninL;-  of  the  digestive  forces 
will  take  place. 

By  this  ha])it  tin;  exercist'  which  wastes  the  tissues 
M-ill,  at  the  same  time,  develop  the  vital  snpply. 

.i;s  iiiiyrif  vai.ii:. 

The  secret  of  grace  in  walking  lies  in  this  :  that  the 
leo-s  and  hips  are  made  to  serve  the  chest  instead  of 
hehio-  allowed  to  lead  it.  This  gives  the  feeling  that 
the  moral  and  intidleclual  powfis  of  the  soul  govern 
the  passions,  while  the  too  common  and  vnlgar 
manner  of  walking  conveys  a  feeling  of  niiccrtainty, 
and  that  the  pei'son    is   not  controlled   liy  what  is  hest 

\\ithin  him. 

47 


There  are  three  modes  of  walkiiio-  with  reference  to 
the  liips. 

First, — -All  easy  iiion  t'lneiit  Avliich  allows  a  slight 
play  of  the  hii)s  Mhile  the  elu>st  keeps  its  position  so 
re})osefully  that  it"  the  pci'soii  was  seen  down  as  far  as 
the  \\aist  only,  he  wonld  seem  to  lie  sailinsf  in  a  boat 
n[)on  a  smootli  river.  I  have  l)orro\\t'd  this  fio-nro  from 
the  tradition  coneerning  linddha  A\hich  tells  ns  that 
Avhen  he  was  walking,  unless  one  eonld  sec  his  person 
below  the  "waist  line,  he  seemt'd  to  be  sailing  in  a  boat 
on  a  smootli  rivei'.  We  do  not  claim  that  this  exereise 
alone  will  i)rodnce  the  ideal  walk,  bnt  it  develops  the 
lirst  conditions,  viz.,  a  strong  chest  and  free  hi])>. 

Second, — One  can  swing  the  body  ^vith  tin-  hip. 
giving  the  movement  nsnally  termed  •'  rolling  gait."' 

Third.  -  "J'lie  hips  may  be  held  stiflly,  and  at  the 
same  time  no  roll  take  jilace  in  the  n])[)t'r  jiart  of  the 
Ijody  ;  bnt  to  prevent  this  vnlgar  swaw  one  ^\ould  be 
obliged  to  attract  attention  to  the  rigidity  manifested 
throughout  his  whole  person. 

The  natnial  office  of  beanty  is  to  indicate  goodness, 
and  this  is  the  rca^jon  why  we  instinctively  feel  at- 
tracted to  sti'angers  of  graceful  mo\  cments.  and  areas 
strongly  repelled  by  those  who  are  awkward. 


48 


FIGURE  6. 


JM:  INC  I  PAT.   MUSCLES    INVOLVED. 

Tilt'  (liaplinigni,  all  the  alxloiniiial  iiuiscli's,  iiicludiiig 
the  iuiri)-al)(l()iniiial.  ilu'  iliacus,  anterior  femoral,  and 
muscles  connecting  tliigli  with  hip  and  knee. 


EXEBCISE    FOR    FREEiyc;    AXI>    STIiEXGrilEXIXG 
SIDES. 

Place  thick  of  hand  upon  tlnating  ribs,  merely  as  a 
guide  to  the  mind,  not  to  assist  the  muscular  effort ; 
draw  the  sides  as  near  together  as  j^ossible,  as  in  Fig. 
7,  then  send  thcni  as  hir  apart  as  possible,  as  in  Fig.  8. 
Repeat  this  movement,  and  then  allow  the  aims  to  fall 
at  sides.  Diu-ing  this  exercise  a  perfectly  upright 
position  is  to  Ijc  maintained  ;  the  body  is  not  to  bend 
in  the  slightest  degree. 


iivciKxic  \Ar,rK. 

The  exercise  gives  great  activity  to  the  stomach  by 
causing  it  to  fall  and  rise  as  it  docs  dui'ing  the  respira- 
tion of  vcr\'  powerful  men  aii<l  wonini.  It  carries  this 
needcfl    motion    to   niueh   greater    cxinit     ilian    can    be 


acc'Oin[)lisli(Ml  in  hicatliiiin' i'x;('*'[)t  \>y  tliu  most  yigautic 
jDersoiis.  li  is  ;i  vfi\-  viL;'(ii<>iis  cxtMcisi'  of  tlie  most 
powei'fiil  imisclcs  (if  ics]iii-:ii  ion.  Tlir  will  is  exerted 
exi'lusi\('h-  in  nio\  in^  tlic  sides,  no  thought  Leing 
given  to  )es[)iratioii,  Mliicli  takes  its  o\\  n  autoinalie 
course  in  accord  A\illi  llie  nioveineiit.  ll  de\elo[)S 
greater  l)reatliiiig  ca]iacity,  and  gi\-es  more  freedom  to 
tlie  vital  organs. 

.ESTiiF/ric  VALri-:. 

The  aj)[)earaiUH'  of  Jiarrowiiess  of  feeling  and  eon- 
strainl  of  manner  offends  the  tasle.  lntuiti^■e  taste 
always  demands  in  ajipearance  what  moral  jihilosojth^- 
demanils  of  cliaractei-.  Moral  sentiment  icipiires  svni- 
palhy  and  magnanimity,  and  good  tasle  re(juires  their 
expression.  The  a^stlietie  sense  is  made  \\\>  mostly  of 
feeling:  it  <loes  not  reason  upon  tiuth  and  goodness, 
it  feels  them.  It  is  inlliienceil  in  such  a  sul)tle  A\"av 
tliat  one  usually  fails  to  recogni/e  the  cause.  ]>\'  care- 
ful ohservatioii  I  ha\-e  heeii  led  to  lielicNe  that  the 
sidi's  appeal  to  the  feelings  of  s\nipath\'  and  ukil;'- 
nanimity.  either  attracting,  re]ielling.  or  neutralizing 
them.  'I'lie  elTect  is  not  producc(l  1)\-  their  ln'cadth 
or  narrowness,  liut  1)\    theii'  I'reeildui  or  icsti'aint. 


50 


FIGURE   7 


FIGURE  8. 


FIGURE  9. 


PUINCII'AI,    .Mrs(Li:s    1NV()1A'KI>. 

Sei'ialus    luaijinis.    Jiilcicostal,    I  )iaplir;iL;iii.   ;iih1    Ah- 
(Idiniiial. 


EXEHCTSE  FOR   DEVELOPING  GAMUT   OF   CHEST, 
PERPENDICUL  A  liL  Y. 

Take  a.  good  staiidiiiL;'  posiiioii,  [iliu-tj  tlic  I'uds  of 
fino-ers  liMitlv  in  n'L>-ion  of  tliiid  ril),  ("as  seen  in  Fio-. 
9)  lower  llie  eliest  at  this  point  as  iiuicli  as  possil)le 
l)y  an  elTort  of  the  will,  allowing  evci'N'  other  part 
of  the  hody  to  acconiiiiodale  itself  to  this  attitude. 
Now  hfl  the  chest  dircetlv  Up  lowai'ds  the  chin,  as 
seen  in  Fig.  !<•.  As  a  consc(pU'nce.  the  shoulders 
ennie  hack  to  phu-e,  the  s])ine  lu'couies  erect,  the 
crown  <>!'  ihc  head  rises  to  its  utmost  ln'iglil.  Repeat 
this  exercise,  then  take  normal  position. 

inciiiNic   WM.rF,. 

The  exercise  deepens  the  capat'it\'  of  the  ehest, 
furnishing  more  room  Im-  the  lungs;  gives  powerful 
exercise  to  all  tlu'  muscles  that  control  the  rihs,  ami 
sti'en^nhens  all  the  muscles  tlial  lioM  the  internal  organs 

51 


ill  llicir  jii'dpn-  jilacfs.  I  caiiiiol  slati'  w  illi  salisl'actoiy 
fiiijiliasis  tlic  iiiipoHaiicc  of  keeping  all  the  oro-ans 
(•(mtaineil  in  the  trunk  of  the  hody,  in  their  jnoper 
positions.  While  tliis  exereise  attracts  alteniioii  to 
the  thorax:  only,  it  is  an  exercise  of  stu-h  extensive 
reach,  as  to  cause  all  the  muscles  of  the  trunk  to  move 
in  liarnionious  unison. 

It  exercises  the  nniseles  of  the  trunk  in  surh  a  tnan- 
ner  as  to  invigorate  the  \'ital  organs.  A\'hile  the  main 
source  of  this  activity  is  in  the  lu-rves  Mhieh  furnish 
the  stimtihint  to  these  organs,  the  pi-oper  exercise  of 
the  muscles  that  stirround  tliem  and  hohl  them  in 
phice,  exerts  an  inilueiice  that  assists  their  activity  in 
two  ways,  by  moving  the  organs,  and  by  reflex  action 
\ipon    the    nerves    that  supply  them. 

When  the  lungs  are  suHiciciitly  high.  li\-  means  of  a 
well-elevated  chest,  A\hat  is  termed  thoracic  breathing, 
as  distingfuished  from  diaphramnatic  breatliino-,  is  never 
])ractised,  becaitse  one  cannot  get  satisfaction.  In 
iiornial  resj)iralion  the  diaphragm  descends  duiing  in- 
spiration and  ascends  during  cxpiiation.  the  abdominal 
iiniscles  mo\ing  consistent  \\ith  it.  This  not  onh- 
causes  the  lungs  to  fill,  but  by  the  continuous  move- 
ment of  the  diaphragm  and  abdominal  nmscles  the 
organs  below  the  diaphragm,  as  well  as  abo\e,  are  kept 
in  constant  motion,  thereby  promoting  a  free  circulation 

52 


^  J]j^ 


HGURE   10. 


and  aidiiii^'  dio-cstioii  vt'ry  matei'ially.  Tjitlc  cliildreii 
al\\"a\"s  l)rt'atli('  in  this  manner,  and  so  dn  ilic  adnlts 
(if  tlie  stronyvsl  lai-i-s,  and  also  slidny  indi\i(luals  of 
l)(ttli  s('X{\s  in  all  races.  Sonu-  })liysioloo-ists  teach  that 
this  nu'tliod  of  hicatliino-  is  not,  noi'nialh',  continued 
liy  females  aftei'  tlie  years  of  |)ul)eit\.  \\'e  aiis\\-er 
simply,  that  it  is  always  continued  l)y  the  strongest 
^^■omen,  and  to  keep  u[)  the  tone  of  the  or^'ans  ludow 
the  diaphragm,  it  is  net-essary.  ^.'ornial  hrealliing  is 
})erfectly  secured  In'  heex)ing  the  chest  sufficiently 
elevate(h 

Keeping  the  chest  in  this  jxisilion  jni'vents  all 
attem})ts  at  alxlominal  lu'eathing  and  singing,  A\hich 
many  })hysicians  know  is  so  injurious,  especially  to 
females.  Xo  attempt  to  l)reathe  ahdomiiially  should 
be  made.  Maintain  a  right  position  of  chest  and 
correct  hreathing  will  follow^  as  a  natuial  conse- 
quence. All  efforts  to  breathe  correctly  in  a  false 
position  are  iujuiions.  Nature,  in  lier  intinite  kind- 
ness, suits  the  hrcatliing  to  the  position,  otherwise  life 
■would  often  be  endangered  l>y  the  simple  act  of 
bieathing.  In  nature,  function  is  according  to  form, 
and  form  is  accoidinL;'  to  use. 


53 


,esthi-:ti('  value. 

Tliis  exercise  joins  willi  oiliers  in  enlarging  the  bust, 
and  })r()dueiiig  delicate  lines  al)()Ut  the  lower  part  of  the 
waist,  such  as  the  use  of  the  corset  seeks  to  effect,  and 
of  whicli  it  gives  a  counterfeit  at  the  sacrifice  of  beauty 
elsewhere. 

We  may  he  sure  tliat  if  among  civilized  people 
an  artificial  custom  is  retained  a  long  time,  it  points 
toward  some  need  lliat  wnuld  })i'oduce  beauty,  and 
tlierefore  health. 

Women,  and  sometimes  men.  Imve  for  hundreds  of 
veal's,  used  artificial  means  to  cause  fulness  of  btist  and 
delicacy  of  the  lower  waist  line.  The  miiul  holds  that 
form  as  an  ideal  of  l)eatity.  The  ideal  is  natural  and 
true.  It  (hd  not  spi'ing  from  false  custom,  but  gre\\' 
out  of  the  very  strttcture  of  the  mind.  Xo  amount  of 
23reacliing  can  u[)i'oot  it.  No  penalty.  tlnindcrc(l  by 
reformers  into  the  ears  of  young  ladies,  can  change  their 
conduct  in  tins  matter.  They  sometimes  see  a  com- 
panion die,  and  liear  tlie  attending  phvsician  say  that 
death  was  caused  by  tiglit  lacing.  l)ut.  as  if  moved  by 
the  liaiid  of  faic,  tliey  continue  in  tht'  same  liabit.  and 
seem  to  say.  ^-  I  A\-ould  rather  die  tlian  not  to  appear 
beautiful."'  i-'rom  a  study  of  the  history  and  habits  of 
the  human  race  it  is  verv  evident  that  there  is   nothing 


FIGURE   1  I. 


else  for  wliicli  liiiiiiun  beings  are  so  w  illill^•  to  suffer  as 
they  arc  for  lieaiity.  Tliis  is  not  owing  to  perversity 
in  human  naiurc.  II  we  look  deep  enough  ^\•e  sliall 
see  that  this  love  of  lu'liig  Ixsiutiful  s[»iiiigs  from  an 
iniiale  (lesiic  in  he  pcrfcel.  I)c;iiily  is  the  natural 
sign  of  tnitli  mill  goodness.  Wuw  liuiiiaiiit \'  is  often 
mistaken  in  legard  to  tlie  nietlmd  l)y  \\liieh  Irutli  and 
good  are  obtained. 

Let  us  cease  this  ^\;lr  of  -woids  against  eorsets,  for 
when  true  phvsit-al  enltui-e  has  developed  the  hnst,  and 
given  the  eorresijonding  A\aist  line,  the  instinctive 
desire  for  l)eant\'  Mill  eause  all  to  turn  ;i\\ay  fioni 
the  false  method  to  tlie  tiaie,  and  cdisets  and  all  like 
inquisitorial  machines  of  toitni'e  \\ill  take  theii'  places 
in  the  nuiscum  of  aiiti(piilies,  beside  the  iMck  and 
tlnunb-screws  of  the  Spanish  Impiisition  :  one  showing 
the  saerifiee  and  sutfeiing  of  Immainty  consequent 
U[)oii  its  scar(di  for  i)urc  religion  :  the  otlici-.  what  it 
cndnrcfl  in  its  desire  to  attain  l)e;intv.  Sn[)erstition 
dies  a  natural  death  when  trne  religion  comes,  and 
perverted  fancy  ex))ircs  in  the  liLjht  of  nainral  beauty. 

Another  j)oint  of  beauty  whieh  tliis  exercise  helps  to 
devclo})  is  a  good  \(iiee.  It  strengthens  tliosc  muscles 
whicli  condense'  the  air  in  tlie  Inngs.  and  ihci-cby  gives 
fulness  and  evenness  of  tone.  Sni'cly  voice  culture 
should    be    included    in    ])hvsical  cnltnic.   and  Avas  so 


inclu<lc<l  l)y  the  (iixH-ks  ;iii(l  Koiiiaus.  A  person  witli  a 
swet't  and  vicli  Aoicc  always  seems  l)eautiful  thougli 
possessin<^'  ugly  i'eaturt's. 

1>I;1N(I1'AL    .Ml'SCLES    IXVOL^TSD. 

Ti-iaiigulai'is  sleiiii,  Pectoralis  major,  Pectoralis 
minor,  Stenio  cleido  mastoid.  riapeziiis,  Serratirs 
magnus,  Erecto  spime,  and  Sul)ela\ius. 


EXEliClSE  Foil    WAIST. 

Plaee  thick  of  hand  on  top  of  ]ii]>s.  iingers  jxiinting 
downward,  thumbs  forward;  coniinue  this  position 
throUQfliout  tlie  exercise  :  l)iinop  tlie  tliio'lis  a  little  for- 
ward;  l)end  that  ])art  of  the  body  foi'wai'd  Mhit'ii  is 
above  the  ensiform  t-ai'tilagt;  (see  Fig.  11)  ;  do  not  let 
tliiglis  or  liips  mo\('  from  the  fust  position  ^■ou  give 
tliem,  but  continue  bending  tlie  ltod\-,  following  tlie 
arc  of  a  ti'ue  circle  around  to  right  side  (see  Fig.  12). 
then  to  fi-ont.  then  aronnd  to  left  side,  then  fioiit.  tlien 
riglit.  then  to  left  again,  tlieii  to  light  and  aionnd  to 
back  (see  Fig.  I-)),  and  continne  aronnd  to  front,  tlien 
tui-n  to  left  and  go  eiUircdy  around  to  front,  llien  lift 
tlie  l)ody  gracefully  to  jtositioii. 


FIGURE   12. 


This  extTcisf,  like  all  llif  dllicis,  should  he  taken 
sh)\vlv,  stnin,L;ly,  and  with  juvcisidii. 

Too  o-ivat  a  piessuix'  will  coiiif  uimii  the  \y.\rk  unless 
the  tliighs  are  kept  far  foiward.  If  any  unpleasant 
sensation  is  experienced  in  the  haek  it  is  because  the 
thighs  are  !ii>l  in  lln'  light  position  when  rotating  the 
l)ody  haidvward.  Let  the  shoulders,  with  upper  part 
of  chest  leading,  describe  as  large  and  tine  a  circle 
as  jiossil.le.  Allow-  the  head  to  loUow  the  chest,  with 
neck  lelaxed. 

IIVC.IKNK'    VALUE. 

All  the  contents  of  the  abdomen,  but  more  especially 
the  stoniacdi  and  liver,  are  seized  between  the  abdomi- 
nal nniscles  and  diaphragm,  and  [iiessed  very  strongly 
dnrinL;-  all  the  movements  that  desci'ibe  the  fi'ont  hall 
of  the  ciiide.  and  relieved  during  the  movements  that 
describe  the  other  half  of  the  cir(de.  'I'his  exercise  is 
in  direct  obedience  to  the  law  of  physiology  that 
alternately  contracts  and  relaxes  throughout  the  human 
system,  })ressing  and  lelieving  by  turns  every  part. 
/vll  L;r<>\vth  and  strength  i>  promoted  :ind  suslaine(l  by 
this  law.  it  is  by  this  mechanical  piessnie  and  reliel 
that  tlie  blood  circulates,  the  glands  send  forth  their 
secretions,     the     peristaltic     wave     is     [jroduced,     and 


tissues  developL'd  to  iiu-et  special  deniaiids.  If  pressure 
is  continued  upon  any  part  alro[)liv  is  tlie  eonse(|Uenee  : 
but  by  pressure  and  relief  following  earli  oilier  in 
reasonably  I'apid  succession  tlie  part  is  made  stronger 
and  more  vigorous.  Tliis  is  the  effect  produced  upon 
tlie  vital  organs  In-  this  exercise,  and  thereby  more  and 
better  blood  is  manufactured.  All  exercises  should  be 
aiiued  primarily  at  jiroducing  moic  health.  It  is  the 
vital  oigans  that  produce  the  sul)stance  of  life,  licalth 
and  strcngtli.  This  exercise  is  for  tlie  especial  puipose 
of  acting  upon  these  organs  in  a  manner  to  (piic-ken 
and  strengthen  them.  The  physiological  cr}-  is  for 
good  and  abundant  material  to  make  into  nniscle,  neive. 
tendon,  bone,  biain  and  every  otlu-r  tissiU'.  It  is  the 
vital  oigans  that  must  fnrnishall  this  material.  Tliere- 
fore.  instead  of  aiming  all  our  gymnastii-  work  towards 
developing  mighty  nutscles,  -which  are  a  great  and 
constant  drain  upon  the  \ital  organs,  the  main  object  in 
physical  culture  should  be  the  care  of  the  organs  from 
Avhich  the  fountain  of  life  flows.  In  this  exercise  man}' 
of  the  most  })owcrful  muscles  ai'c  being  strengthened, 
and  are,  at  the  same  time,  using  all  their  strcngtli  to 
develop  into  higlier  and  heahhicr  actixity  the  n  ital 
organs.  This  exeivise  frees  and  develops  the  articu- 
lation of  the  thorax  a\  ith  the  abdomen.  No  such 
articulation   is   named    in   anatomy,   neither  can    it    be 

58 


FIGURE   13. 


diseoveii'tl  liy  disseL-lioii  :  siill  it  is  easy  to  see  that, 
there  is  at  the  line  \\liei('  tlu'  (lia[)liragm  eoiinects 
witli  ilif  walls  111"  the  tiiiiik  sui-li  (li\i(liiig  nioNcnient.s 
as  resemhk'  an  articulalioii  :  tluMT'tOre  I  ]ia\e  used  that 
tcnn  for  coiiNfiiience.  This  articulation  is  so  iiiipor- 
taiit  that  it  rciiuiics  se\eral  others  to  do  its  Avork  for 
it  \\lu'never  it  is  not  j>ennitted  to  do  its  own,  thereby 
caiisinL;'  o-reat  exhatistion  in  the  system,  and  weakening 
the  vital  organs. 

-ESTHETIC    VALUE. 

In  all  Greek  seidpture  of  the  entire  human  form 
this  articulation  is  very  a]>]>arent.  To  perceivi'  its 
beatitx  and  movements  one  has  hui  to  imagine  it  left 
ont,  and  ihe  a'sthetic  feelings  will  e\|ierience  a  shock. 
All  curxcs  in  the  jiostnre  and  mo\cinenls  of  the  torso 
are  gone,  and  a  stiff  and  nnsi^hth'  angularity  is  dis- 
eovereil  in  tlie  jilaee  of  ilinn.  'I'he  great  artist 
Ruhens,  in  the  pielui'es  he  |iainlcd  lo  e\[iress  jiis 
ideals  i>\'  abundant  life  and  iicalili.  especially  marked 
the    delinilion   of   this   arliculalion. 

i'KINClI'AL    MfSCLKS    INVOLVED. 

Abdominal.  l)ia|ihragm.  Lat  isiinusdorsi.  ami  Ser- 
rains  [lo^i  infeiinr. 


EAERCISE   FOR   FREEING    THE  SECK. 

Take  an  ercrt  ]i(isiti«)n.  I'riiiL;'  tlic  head  f(ii\\ar<l 
and  down  until  llic  diin  loudu's  the  chest,  if  possihh'. 
I'il^".  14;  eany  ln'ad  aiouiid  to  i-io]it  slionhler.  Fi'_;-.  ],>  ; 
then  tip  hark  of  liead  on  to  left  shouhlei:  face 
h)ol<inL;-  ]icr|iendirnhirl\'  at  eeiliuL;'.  Fii;'.  1'">:  now 
twist  tlie  hi'ad  liack\\'ai<l  on  tlie  neek  as  severeh'  as 
tlie  strength  \\ill  ])eiiuil.  .V^ain  hiin^;-  eliiii  upon  ri'_;'ht 
shoitlder.  and  keep  it  eh)se  to  l)i-cast  whih'  earr\-inL;-  it 
arottnd  to  h-ft  shouhler,  then  thi-ow  \y.\rk  of  liead  on  to 
right  slioulder,  then  twist  the  head  backward  as  l)efore, 
then  hrin^-  chin  upon  h'ft  sliouhler  and  earrv  liead 
to  first  position  on   chest,   then   luise  it   normally. 


JIVGIKMC    \ALUE. 

Thii  exercise  frees  the  c-ii-culation  of  the  hlood  in 
the  neck,  especially  at  the  hase  of  the  sk'nll.  w  hert-  this 
need  is  gn-atest.  ^faiiy  experience  nuieh  snffeiiiiL;'  in 
the  hack  of  the  head  and  neck,  owing  to  inipeih'ct  cir- 
eulation  in  that  region.  This  exercise  is  very  heiielicial 
to  all.  and  especially  to  jkmsoiis  whose  husiiiess  calls  for 
a  great  de;d..  of  ni'r\e  force  and  l)rain  work,  snch  as 
teachers,  lawyers,  clergymen,  students,  and  persons 
carrying  on   gi-eat    Imsiness    eiitcrjirises .    also    in   cases 

(50 


FIGURE    14. 


where  there  is  or  has  been  any  tendency  to  nervous 
prostration.  The  exercise  is  helpful  to  those  who  have 
ever  had  trouble  with  the  head  in  any  way.  It  serves 
t(j  regulate  the  sup})ly  of  blood  that  goes  to  the  l)rain 
by  toning  up  the  arteries  and  veins  that  connect  with 
the  head  and  l)rain. 

-ESTHETIC    VALUE. 

The  neck  exercise  gives  an  easy  poise  to  the  head, 
taking  away  t]\v  a])pearance  of  limitation  of  intellect 
and  rigiditv  of  manner.  A  rigidity  of  necdv  often 
misrepresents  an  individual.  We  are  obliged  to  judge 
of  the  soul  l)v  its  representative,  the  body,  until  fully 
acquainted  witli  tlic  pci-sini,  when  the  physical  misrep- 
resentation becomes  ]iainfnl  to  us.  making  us  feel  as 
would  a  pnl)bslied  slander  concerning  a  friend.  Tlie 
people  are  not  few  whose  bodies  ai'c  a  ])ublic  libel 
upon  their  cliaracters.  All  tliis  could  ])e  lemedied  by 
this  system  of  jestlietic  pb\'sical  enltui'c. 

PniN(  Il'Al.    MUSCLES    INVOLVED. 

Platysma  myoid,  Stcrno-clei(b)-mastoid,  Sterno-hyoid, 
Sterno-thyroid.   <)mo-hyoi(l,   Tbyro-hyoid,   Genio-ln'oid, 

Mylo-hvoid.  St  \  lo-liyoid.  Stylo-])haiyngeus,  Rectus  cap- 


itis  anticus  major,  Kei'tus  capitis  aiiticiis  minor,  Rectus 
capitis  lateralis,  Scalenus  anticus,  Scalenus  medius. 
Scalenus  ])Osticus,  Splenius  capitis  et  colli,  Traclielo- 
mastoid,  C"(ini[)lexus,  Bivenler  cervicis.  ()1)li(jnus  ca[)ilis 
superior,  ()l)li(iuus  (^[litis  inferior.  Rectus  capitis 
posticus  major.  Rectus  capitis  posticus  minor. 


FIGURE    16. 


THIRD    DIVISION. 


THE  EXERCISE  OF  IIKAD,  ARMS  AXD  LEGS  IX  THEIR 
BELATIOX  TO  THE  TORSO,  TO  THE  EXD  OF  DE- 
VELOPIXG  AXD  SECURIXG  THE  VITAL  UXITY  OF 
MOVEMEXTS  AXD  ATTITUDES. 

IX    tlif   jtliysiologicul  design   of    tlic   niusciilar  system 
all  the  (liffevent  gTon])s  of  imiscK's  an-   so  iirrangcd 
as  lo  assist  eacli  other  in  vwvy  effort. 

If  the  muscles  thai  sustain  aii\'  particular  nieniher 
are  called  ii|ion  to  pcit'oriu  any  task,  usually  st'veral 
other  groujjs  automatically  \'olunteer  their  services  in 
aid  of  the  leading  one.  The  muscles  of  the  ti'unk  of 
the  ho(l\  aic,  in  all  normal  evei'cises.  called  upon  to 
sustain  the  cffoiix  of  the  upper  and  lower  extremi- 
ties. ALiain.  if  the  anus  aud  legs  are  exercised  in 
the  i-ighl  manner,  such  as  the  slructuic  of  the  lugan- 
ism  (Icmanils.  there  is  a  retlex:  action  hi'oughl  to  hear 
upon  the  mus<les  of  the  torso  which  increases  its 
vital  jiower. 


Ill  this  \v;i\-  tlierc  is  ;i  reciprocal  benefit  obtained  by 
the  Iruuk  of  tlu;  bi);lv,  and  tlie  neck,  arms  and  legs. 
Every  exercise  that  an  aim  or  leg-  takes  shonld 
involve,  in  ailditioii  to  its  own  nmscular  (Ic\('hi|)- 
nient,  a  definite  exercise  of  some  part  of  the  torso. 
A  teaelier  of  ])liysical  culturi'  shouhl  always  become 
certain  of  wliat  effect  an  exercise  \\  ill  ha\('  upon  the 
trunk  t)f  ihe  l)o(ly  :  the  aims  and  leus  are  tlie  natnral 
servants  of  the  body  in  all  their  ])liysical  nses. 
?dovenients  of  the  aims  and  leg's  should  ha\c  as 
tlieir  nltiniale  jmi'pose  the  streiigthenino-  and  vitaliz- 
ing of  the  torso,  and  should  he  defiiiit(d\'  arranged  to 
this  end,  because  in  tlie  toi'so  is  the  factoi\-  of  life. 

Two  questions,  at  least,  are  always  to  be  asked  regard- 
ing the  correctness  of  every  exercise. 

First, —  What  will  the  exercise  do  for  the  ]iaii  that 
leads  ? 

Second,-   AVhat  \\ill  it  do  for  tlie  trunk  of  tlie  body? 

The  objet't  of  all  the  exeicises  in  this  di\  isioii  is  lirst. 
to  develop  the  truidc  of  the  body  by  means  of  exercis- 
ing its  branches:  second,  to  develoj)  the  blanches; 
third,  to  establish  unity  hetwecu  all  the  parts  in 
acc<»mplishiiig  definite  ends. 


64 


FIRST   EXKHCISE    OF    THE    TUlltl)    DIVISION. 

Till'  person  is  suppiist'(l  lo  inainlaiii  a  pcrU-ct  staiid- 
ino'  positimi,  as  in  FIl;-.  1,  duiiiiL;-  this  cut  ire  exercise. 

Take  a  full  breath  and  liold  it  in  the  lung-.s  by 
means  of  tlie  contraction  of  tlic  su[K'rior  (or  false) 
voeal  i-ords.  While  the  bri-ath  is  ihns  held,  turn 
first  the  riyht  ami  around,  lifting;-  it  U[)  and  cari-ymg 
it  over  back,  thns  ix'Ndlvini;'  it  like  a  N\lu'(d  upon  its 
axis  —  the  slionldcr  rcpi'esentiiiL;-  the  axis,  and  the  ai'in 
ihe  wheel,  as  in  Fin'.  17.  Jii  each  icvolutiou  carry 
the  ami  back  as  far  as  ])ossii)le.  Kepeat  this  move- 
ment with  the  right  arm,  then  exercise  tlie  left  arm 
in  the  same  manner,  then  both  arms  together. 

One  breath  niav  b-  lu'hl  during  the. entire  exercise; 
or  It  is  bt'ttcr  for  all  bnl  the  strongest  to  take  one 
breath  and  hold  it.  in  the  manner  described,  during 
the  two  revolutions  of  the  right  arm.  then  to  exhale 
and  take  another  breath  and  hohl  it  while  the  left  arm 
])erfonns  its  I'evolntions,  then  to  let  out  breath  and 
inhale  a  third  time,  holding  the  breath  dnring  tlie 
simultaneous  re\ ulnt  ions  o|    both  arms. 

If  di/./.iness  shouM  ensue,  take  less  breath  and  change 
it  oftener  :  dizziness  oftener  comes,  ho\\c\ci'.  from  not 
assuming  an  elastic?  manner  than  from  Ik  tiding  the 
breath  too  long;. 


As  the  strength  increases  ihc  breath  can  he  hehl  a 
longfer  time.* 

IIVCIKNIC    VALT'i:. 

First  tlie  apexes  of  the  hint^-s  are  filled  A\ilh  air. 
From  many  years  of  study  and  ohservation  I  am 
convinced  that  tlie  apexes  of  tlie  lungs  never  lill  a\  ith- 
out  the  closing-  of  the  ialse  vocal  cords  and  the  sinnd- 
taneous  relaxing  of  the  muscles  of  inspiration.  I  will 
say  more  of  this  when  naming  the  muscles  involved  in 
taking  this  exercise. 

Consumption,  as  a  rule,  commences  in  tlie  apexes  of 
the  lungs.  Hie  cause  for  this  is  that,  for  some  time 
previous  to  the  deposit  of  tubeirles,  the  air  cells  are 
not  properly  lilled  during  respiration,  and  therefore  are. 
in  a  measure,  collapsed,  which  weakens  the  walls  of  the 
cells  until  there  is  not  stifficient  tone  in  the  tissue 
to  resist  a  foreign  deposit.  Therefore  tubercles  are 
deposited  in  tlu'se  debilitated  walls.  That  is  not  all: 
when  tlie  apexes  of  tbe  lungs  do  not  lill  there  follows, 


*Soine  have  questioned  this  exercise  on  the  gminul  that  it  may 
abnormally  distend  the  air  cells.  A  profoiiuder  knowledge  of  physi- 
ology wouUl  clear  the  mind  of  this  objection.  One  cannot  voluntarily 
hold  the  breath  long  enough  to  cause  abnormal  distention  of  air 
cells  ;  l)ut,  on  the  other  hand,  holding  the  breath  by  means  of  the 
superior  vocal  cords  for  a  time  i)revents  fixity  of  air  cells,  and 
quickens  their  contractility  instead  of  producing  distention. 

c>r, 


FIGURE    17. 


of  necessity,  a  lack  of  oxygen  in  ilu-  Mood,  and,  conse- 
quently, till'  lilood  becomes  imjinre,  which  serves  to 
increase  tin-  deposit  in  the  lungs  and  devitali/.e  the 
whole  system. 

The  nervous  systeni  is  to  a  great  degree  dependent 
upon  oxygen  for  its  health  and  a  igor.  and  if  it  is 
deprived  of  a  jKirt  of  its  natural  supi)ly.  it  becomes 
more  or  less  prostrated.  Digestion  and  assimilatioji 
are  retarded  tor  \\ant  of  a.  snilicient  amount  of  natural 
stinudant,  i'oi'  the  air  that  is  breathed  into  the  lungs  is 
tln'  natural  tonic  reipiired  by  the  stouuudi  and  assimi- 
lating powers. 

"We  see  from  the  foregoing  that  fi-om  this  exercise, 
while  it  frees  and  (U'velops  the  muscles  of  the  shoulder 
and  arm,  the  t'liief  benelit  deri\(,'(l  is  health  of  tlie  lungs 
and  tlu'ough  them  health  of  the  whole  jjcrson.  'Jdiat 
is  not  all  :  life  itsidl'  may  dejiciid.  in  many  casi's.  upon 
tlie  })raetice  of  this  exercise.  1  have  known  some  cases 
of  incijiient  consumption  to  be  cured  by  it. 


Tl;lN<   ll'AI.    Ml'SCI.I'.S     INN'Ml.VKD. 

Pectoralis  majnr.  Pectoralis  minor.  Subclavius,  Serra- 
tus  magnus.  Deltoid,  Su[iraspinatus,  Infraspinatus, 
Teres     major,     Teies     minor.     Subscapularis,     Coraco- 


brachialLs,  Biceps  flexor  cubiti,  Biacliialis  aniii-us. 
Triceps  extensor  cuLiti,  Subaiicoiiius. 

We  must  also  include  all  tlic  muscles  of  respiration, 
both  the  inspiratory  and  c\[)iralorv,  which  constitute 
at  least  sixteen  pairs.  "We  see  by  this  what  a  vast 
number  of  muscles  are  exercised,  and  tJiat  all  of  them 
are  combined  in  one  effort  to  strengthen  the  lunfis  and 
through  them  to  give  vigor  to  every  part  of  the  hodg. 

This  exercise  of  swingino-  the  arms  in  a  rotary 
manner  is  not  orio-inal  with  me.  l)ut  doinsr  so  while 
holdino'  the  breath  with  the  vocal  cords,  was  ih'st 
taught  by  myself,  so  far  as  I  know. 

The  chief  value  of  this  exercise  is  not  in  swinging 
the  arm,  l)ut  in  exerting  all  these  muscles  foi-  the 
benefit  of  the  lungs  :  therefore  very  little  comparative 
benefit  is  derived  from  it  unless  the  breath  is  held  in 
the  lungs  by  7neans  of  the  vocal  cord><. 

That  this  subject  of  respiration  may  become  clearer 
to  the  reader,  I  will  explain  the  modus  operandi  of 

NOKMAL    i:i;i:ATiiiNr.. 

^\nu'n  inhaling,  the  diaphragm,  which  is  a  luusele 
of  inspiration,  is  contracted,  and  thereby  lowered,  the 
floating  ribs  are  drawn  away  laterally,  and  the  long 
ribs  are  lifted;  thus  by  these  movements  on  the  jiart 

68 


of  the  floor  and  walls  of  the  thorax,  the  cavity  of  the 
c-hest  is  greatly  iiici'eascd.  so  tliat  tlic  1uiil;s  can  he  made 
to  hold  many  r\\]nr  inches  of  air  ;  hut  there  is  one  thing 
to  he  particularly  noticed,  viz. :  that  the  expansion  of 
the  thorax  is  ])rincipally  at  and  near  tlie  hase.  hence 
the  air  will  he  taken  into  the  lowei'  parts  of  the  luiiLi'S 
Avliile  the  apexes  will  not  till  at  all  during'  iidialation. 
When  a  pertVctly  healthy  jiei'son  Ims  fully  inhaled, 
till'  superinr  vocal  cords  close  siinultancousl\-  with  the 
relaxing  of  all  the  nuiscles  of  inspiration  and  the 
contraction  of  all  the  muscles  of  expiration.  These 
latter  muscles  drive  the  air  upward.  l)ut  it  cannot 
escape  easily  from  the  lungs  hecaiise  the  superior  vocal 
(*ords,  hy  their  cont ract ion.  Ikuc  closccl  the  glottis,  and 
they  nuist  he  driven  ajiart  hy  the  air  heing  forced  np 
between  them.  While  the  l)reath  is  escaping  with 
smdi  dilTiculty,  it  will  l)e  driven  into  the  apexes  of  the 
lungs. 

This  statement  may  he  (pu'stioned,  aiid  as  I  have  no 
autliorities  to  (piote  in  icference  to  //><■  pdrf  flic  vocal 
conh  Idhe  in  licidthi/  rc^piratiinu  no  one  ever  havino- 
attrihuted  this  action  to  the  superior  \-oeal  coi'ds,  I  will 
hrit'ily  state  my  reasons  for  lielieving  this  to  he  their 
oifice. 

First.  T~)r.  Polk  and  other  \\'riters  ujion  phthisis  liave 
said  tliat   the  air  during  inspiration  alwa\s  temls  toward 


the  basf  of  tlic  lungs,  and  that  consuni[)tive  patients 
fail  to  lill  ilicir  lungs  during  r(>s]M]-ation  for  some  time 
l^revious  to  more  active  s3-mptonis.  'J'liis  led  me  to  trv 
to  discover  what  causes  the  apexes  of  the  lungs  to  fill 
in  a  liealthy  person. 

I  experimented,  first  with  a  healthy  puppy,  and 
tUscovered  a  confirmation  of  the  statement  of  writers 
on  this  subject,  that  the  air  during  inspiration  all  tends 
to  the  base  of  the  lungs,  and  that  the  apexes  do  not 
fill  during  inhalation.  I  was  sonii  alilc;  to  see,  by  tins 
exannnation  of  the  higher  order  of  animals.  lh<tt  the 
ajJexes,  lolienever  filled^  ivere  filled  durin(j  expiration  of 
breath. 

After  obtaining  this  cue  from  the  animals,  I  was  able 
to  detect,  by  listening  to  the  respiration  of  the  human 
lungs,  that  the  apexes  were  filled  during  expiration 
only. 

As  yet  I  was  not  able  to  (h'cide  Avhether  it  was  the 
inferior  oi-  llie  superior  Aoeal  eords  that  aete(l  in  eiin- 
ncction  with  the  musides  of  exi)iration. 

Finally,  l)eeonnng  aeipiainted  with  Dr.  Cutter,  who 
has  revealed  so  much  of  the  action  of  the  larynx  l)y 
means  of  his  skilful  use  of  the  laryngoscope,  and 
while  looking  into  his  larynx  1  disi-overed  that  it  was 
the  superior  vocal  cords  that  acted  Avith  the  muscles  of 
expiration. 


FIGURE   :8. 


It  is  evident,  there f(»ic.  tliat  the  superior  or  so-called 
-false  vocal  cords"  liaw  a  natural  use,  which  is  so 
important  that  the  conlhiuation  of  life,  for  any  reasoii- 
ahle  time,  depends  upon  their  action. 

In  many  hooks  of  the  jx^st  it  is  said  that  ''the  use, 
if  there  is  an  v.  of  the  superior  vocal  cords,  is  not  fully 
known."  Some  one  has  presented  the  theory  that  they 
have  no  use,  hut  are  the  remains  of  some  organ  that 
was  of  value  in  the  ancestry  of  the  race. 

.ESTIIKIIC     XAIAK    ol'    THIS    KXKUCISE. 

Tlie  exercise  reai-ts  upon  the  carriage,  especially  in 
giving  an  elastic  and  ladiant  appearance  to  the  whole 
person  :  for  the  cntin-  exercise  is  of  the  most  elastic 
class,  being  oiu-  that  is  based  upon  movements  that 
relate  to  the  elasticity  of  ilic  air  in  tlie  lungs. 


jii:m>i\''  7;.v /•;/.'' 7. sTvs. 

FIKST    MoVKMKNT. F(  .|;  W  A  i:  1  >    HKNl). 

Place   the   hrcls   togt^thcr,   or  nearly  so,  carrying  out 
the  toes  so   that    the  feet,  taken   together,  forma  right 

angle. 

^  71 


Take  a  good  standing  position,  as  in  Fig.  1.  Cany 
the  arms  up  as  liigh  as  possibli',  placing  tlieni  each  side 
of  the  head  and  jjnsliing  with  tlie  ends  of  the  fingers  in 
a  way  to  stretch  tlie  eni ire  pcison,  as  in  Fig.  IS,  then 
witli  a  sweeping  foi'waid  curw,  descrihing  an  are  of 
as  hirge  a  circh'  as  possibh'.  cany  llic  ends  of  tlie 
fingers  toward  the  flooi-  (Fig.  1'.').  niiiiing  to  reach 
it  a.s  soDii  as  tlie  practice  <>f  tliis  and  the  other 
exercises  has  made  the  Ixidy  snlTuit'iiily  ehistie.  Let 
all  tlie  joints  l)end  tlial  will  aid  in  reaeliiiig  the  lloor, 
except  the  knees.  After  holding  this  position  a  second, 
rise  slowh'  to  normal  position,  allowing  the  arms  to 
fall  easily  at  the  sides  of  tlu'  jjcrson.  If  this  exercise 
is  taken  rightly  the  chest  will  come  to  its  correct 
l)Osition  first,  then  the  head  will  resume  its  normal 
poise. 

SECOND    :\I()VI:MEXT. HACKWAIM)    I'.F.XD. 

Place  the  ti[)S  of  the  lingei's  of  bolh  hands  li^hth'  on 
the  chest,  as  seen  in  Fig.  1<):  cairy  tlu'  head  hatkward 
and  down  upon  the  l)aek  ;  in  doing  this,  descril)e  with 
the  head  as  large  an  arc  as  possihle.  Do  not  h't  the 
body  bend,  but  cany  the  head  backward  until  the  front 
part  of  the  neck  is  severely  pulled,  and  a  powei-ful 
stretching  of  the  muscles  is  realized;   then,  by  Ix-nding 


FIGURE    19. 


FIGURE  20. 


the  knees,  allow  the  body  to  go  backward  and  do\\n, 
not  bending  the  back  Imt  keeping  it  as  straight  as  pos- 
sible, feeling  the  weight  and  stmin  in  llie  legs  oidy,  not 
allowing  any  effort  to  be  felt  in  the  l)aek  ;  then  eonie 
shiwly  np,  having  the  head  n^ion  the  back  until  the 
torso  is  in  normal  position  ;  A\lieii  that  is  erect,  poise 
the  head  and  carry  the  arms  to  the  si(h'. 


THIi:i)    MOVK.MENT. LATIJIAI.    i;KXD. 

Carrv  one  arm  up  over  the  head,  as  in  Fig.  20,  then 
bend  loAvards  opposite  side  from  the  arm  raised,  keei»- 
ing  the  weight  upon  the  foot  of  the  same  side  of  the 
arm  tliat  is  laised  and  carrying  the  other  foot  diii-etly 
out  at  the  side  in  a  way  to  form  a  graceful  curve 
extending  from  shonbU-r  to  foot  ;  bring  the  body 
slowlv  up  to  position,  then  return  liead,  arm  and  foot 
to    normal     position.      Kei)eat     the    exercise    A\ith     tlie 

0pi)0site  side. 
FOrurif    MOVK.MHXT.  FC)inVAi:i>    lHAnoXAT.    BEND. 

Take  the  same  jHisition  and  exercise  as  in  forward 
movement  (Fig.  19),  only  this  time  carry  a  liand  each 
side  of  the  toes  of  the  right  foot,  instead  of  directly  in 


front  of  the  body ;  then  slowly  come  back  to  position  as 
before.  Repeat  this  exercise  with  the  other  foot  as 
guide,  after  the  following  first  backward  diagonal  bend. 

FIFTIt    3IOVEMENT. liACKWAKD    DIAGONAL    BEND. 

Place  the  ends  of  the  lingei's  of  l)()tli  hands  lightly 
upon  the  chest,  as  in  Fig.  10  ;  w  ithout  moving  the  body 
carry  the  head  back  and  down  towards  the  left  heel 
and  pull  the  head  backward  in  such  a  line  as  to  feel  a 
stretching  of  the  neck  as  close  to  the  right  side  of  the 
trachea  as  is  possible;  tln-n,  by  aHowing  the  knees  to 
yield,  liend  toward  the  lefl  lieel  (see  Fig.  21):  rise 
as  before  to  position,  bringing  the  head  to  position 
after  the  torso  has  its  poise ;  then  carry  tlie  arms  to 
the  sides.  Repeat  this  exercise,  after  tliat  of  the  fourth 
movement  M'illi  the  opposite  heel  as  guide. 

HVGIEXK^    EFFECT. 

This  group  of  exercises  causes  such  a  continuous 
stretch  of  the  muscles,  from  the  head  to  the  feet,  and 
also  throughout  tlie  entire  li'iiglli  of  the  arms  as 
searches  out  all  the  muscles  that  fiom  lack  of  proper 
development  are  in  an}-  degree  feeble.  It  develops 
great  freedom  and  strength  in  the  muscles  throughout 
the  whole  system. 

74 


FIGURE  21, 


^\'i)  (iiluT  I'xercisL's  can  do  iimre  to  eiiuali/.e  llie 
ciivulalioii  III'  till'  !il(Mi(l  throu^li  all  jiarts  of  the  Imdy. 
TIk'v  (Irvclii[)  wliai  is  sometiiiu's  called  '•  staying- 
qualities, ""  that  is,  ihey  enable  one  to  endure  hardships, 
and  strenntheii  the  body  in  sneh  a  wny  as  to  overcome 
the  sense  of  weakness  about  the  waist,  back,  and 
stomach,  which  many  people  experience,  and  which 
thev  ex})ress  by  saying:  "I  do  not  feel  as  though  I 
coulil  hold  myself  np  when  sitting,  and,  therefore,  I 
always  feel  as  thon^li  1  must  lean  on  something." 

It  will  be  observed  that  while  one  set  of  muscles 
is  contracted  to  its  utmost  degree  of  power  the  op- 
posite set  is  being  stivtched  to  its  greatest  extent. 

.Muxles  cannot  be  developed  to  theii'  highest  con- 
dition bv  contraction  ah)ne,  nor  by  being  stretched; 
but.  1)cing  alternately  contracted  and  stretched  will 
cultlxate  them  most  iierfectlv. 


AESTHETIC    VALUE. 

Continuitv  of    line   through   all   parts  of  the   person 

is    obtaiueil.  There    is    an    e\cnness    of    development 

gained  in   all  the   j)arts,  giving  roundness,  fulness,  and 
symmetr}'. 


75 


Caution:  Omit  this  exercise  until  the  pupil  lias 
practised  a  great  deal  upon  all  tlie  other  exercises 
given  ill  lliis  and  the  pi'cvious  divisions. 


-MISCI.IOS     lNV(tL\'i:i). 


All  the  voluntai-y  ntuscles  except  tliose   of  head   an(] 
face. 


HE  A  (  nixa  kxfik  ises. 

PIRST    .MOVEMi:>T. LATi:UAL    STUKTCII. 

Take  the  entire  weight  upon  one  foot  :  swing  the 
other  around  the  strong  leg  as  in  Fig.  5,  touching 
the  heel  of  the  foot  upon  wliich  the  wciglit  is  placed, 
Avitli  the  heel  of  the  other:  then  canv  free  foot  out  at 
the  side  as  far  as  von  can  rcadi  w  ith  the  inner  edge  of 
the  toe  without  swaying  the  hoily  :  lit'l  the  opposite 
aim  (liit'ctlv  toward  tlic  side  of  tlic  head  (letting 
the  hand  fall  |)assive)  until  head  and  arm  meet  ; 
next,  depress  the  aim  just  enough  to  hiing  the  palm 
of  hand  up  so  that  the  tingcrs  will  point  U[)ward,  and 
push  with  the  palm  of  tlie  liand  until  you  have  reached 
position    seen     in     Fig.     'I'l  :     then     come     slowly    and 

76 


FIGURE  22. 


FIGURE  23. 


crriu-efully  back  to  position.     Repeat  this  exercise  with 
the  otlier  foot  and  liand. 

SECOND  MOVEMENT. HACKWAIID  DIAGONAL    STRETCH. 

Taki'  the  weii^hl  on  tlie  foot  lirsT  used  in  tlic  lateral 
stretch  :  swin^-  the  otlier  foot  as  before,  this  time 
touchin*,^  the  hollow  of  the  strong-  foot  with  the  heel  of 
the  free  foot,  foiinin-'  nearly  a  right  angle,  and  carry 
the  free  foot  out  in  the  direction  the  toe  points,  until 
the  toe  touches  the  floor  as  far  from  the  other  foot  as 
it  can  l)c  cai'ricd.  l.cing  careful  not  to  sway  the  body  : 
then  raise  the  opposite  arm  in  fi-ont.  describing  an  arc 
as  you  carrv  it  backward  until  it  forms  an  angle  of 
forty-tive  degrees  with  the  head,  then  straighten  the 
arm  and  push  in  the  directi(m  it  i.oints  until  the  foot  is 
carried  from  the  floor  and  the  attitudi;  seen  in  Fig.  23 
is  reached:  come  back  to  nornral  position.  aUowing  the 
arm  to  d.'s.iil.e  the  same  arc  as  it  did  in  taking  the 
position.  Transfer  the  weight  to  the  other  b.ot  and 
l-epeat  the  exel-cise. 

TUIIM)    MOVEMENT.  EOKWAIM)     DIAGONAL     STRETCH. 

Kelain    the    weight    ou    th.'   strong    foot    used    in   last 
exercise;   swing  the   .itiu-r  fo..t.  carrying  it    forward  as 


before;  then  slowly  earrv  tlie  entire  weight  fi»rw;n(l  on 
to  the  advanced  foot,  and  lift  the  arm  0[)[)o.site  the  foot 
whieh  extends  backward,  until  the  arm  forms  A\-ith  the 
head  an  angle  of  forty-five  degrees  njiwaid  and  forward. 
Reach  with  the  liaud  as  high  as  possil)h',  as  in  Fig.  24, 
then  slowly  come  to  position,  retaining  the  weight  on 
the  same  foot.  Kepeat  tlie  exercise  by  swinging  the 
other  foot  and  raising  the  arm  as  before. 

In  all  the  exercises  of  tliis  set.  reach  until  the  foot 
opposite  the  extended  arm  is  raised  from  the  floor  and 
completes  an  unl)roken  line  from  hand  to  foot. 


JivciKXic    VAi.ii:. 

These  reaching  movM'menls  arc  ]»owcrful  exercises. 
'J'hey  em[)loy  all  the  strength  of  the  ])erson.  and  as 
strength  increases,  will  ])v  taken  with  greatei'  force. 
They  draw  a  line  of  gi'eat  ext-rtion  lliron'_;'h  the  entire 
length  of  the  arm  and  the  oi)posing  leg,  and  also 
through  the  torso  hetween  them.  \\i  the  various  mo\-e- 
ments,  this  stretch  is  repeated  through  a  diffeient  pail 
of  the  torso,  and  also  tlnoiigh  different  2)arts  of  the 
ai'ins  and  legs.  These  are  strong  exercises  for  the 
extremities.  Itut  even  more  jiowerfnl  for  the  trunk  of 
the  ])erson.      They  prevent    cur\atnie  of  the  spiiu-.  and 


FIGURE  24. 


have  cuivd  several  yo\u\<^  persons  of  this  disease.  'J'he 
stomaeh  is  exereised  with  -real  vi-cr.  These  exercises 
o-ive  streno-th  and  ])o\ver  of  eiuhiraiice  to  the  entire 
])ei-soii.  Thev  i.re|»;ire  one  for  cariAin--  l)nrdeus  ;  for 
the  iii(hvi(hial,  eadi  time  he  reaches  in  this  manner, 
overcomes  the  resistaniH-  of  opjiosini^-  nuis(des,  and,  m 
addition,  may  pnt  fortli  snTlicient  strenglh  to  lift  his 
own  Aveioht. 


^•;s'n n'.i'ic   aalt'E, 

These  exercises  develoi-  svmmetrv,  and  jnvpare  the 
hody  to  take  easily  an<l  hahitnally  sneh  a  posture  in 
standhio-  and  walkin-  as  will  .'xpress  a  s^iiril  of  nol)ility 
and  radiant  n:aidiood  or  wonianhooch  They  cnltivale 
harmonv  of  iietion  hetween  the  sides  of  the  hody.  An 
awkward  person  conNcys  tlic  impi'ession  that  Ins  sides 
are  eompelled  to  hve  near  earii  other  nnuli  against 
their  wills.  This  appearam-e  is  not  always  roidined  to 
persons  of  low  hreedin-  hni  is  oft. mi  seen  in  those  of 
refini-ment  of  mind  and  morals,  the  reason  l.eing  tliat 
the  hodv.  for  want  of  phvsieal  rnlture,  cainiol  express 
the  condition  of   the  life  within. 

Man    has   a    .Inal     natnre    romiH.>e.l     of    fcelin--    and 
intellect.      In    the    linely    .idtured    the>e    are    ha^.i-ily 

7'J 


joined,  tlie  feelings  being  consistent  Avitli  reason;  con- 
sequently the  character  is  heautifnl.  The  body  is  an 
expression  of  the  soid  ;  it,  too,  is  dnal,  possessing  two 
brains,  two  hearts  (tliongh  joined),  and  two  Inngs. 
In  the  external  form  the  same  dualiiy  is  appaiciit  in 
its  meml)ers,  a  right  arm  and  leg  involving  light  half 
of  torso,  left  arm  and  leg  involving  left  half  of  toiso. 
In  rude  persons  the  sides  seem  to  move  as  se[)arate 
individualities.  This  same  dual  principle  is  manifest 
in  the  muscular  system.  The  muscles,  except  four 
or  live,  are  all  iu  pairs,  and  are  '•  syutmctrical  with 
reference  to  tlic  median  plane  of  the  body."  Feelings 
in  the  unculti\  ated  are  wild,  and  entirely  unregulated 
b}'  reason  ;  the  intellect  is  colil  ami  severt\  inisoftened 
by  the  feelings  :  but  in  the  cultivated,  feeling  is  guided 
bv  reason,  and  reason  is  wai'uied  by  fciding. 

This  condition  of  thi>  inner  being  has  its  counter[)art 
in  the  body,  in  the  relation  the  sides  sustain  to  each 
other  in  attitude  and  movement.  Xature  has  created 
a  demand  for  cidture  iu  all  organic  being.  It  is  as 
necessary  to  educatt'  the  sides  of  the  body  in  relation 
to  each  othei-.  as  it  is  to  educate  thoughi  ami  t'ecliug 
in  their  spiritual  rehttionsliip.  The  culti\aliou  of  tlie 
latter  results  in  (brisiian  grat-e,  that  of  the.  former 
in  physical  gracefulness,  and   therein'  the  l)ody  becomes 


80 


a    fit     and    Wautiful     medium    for    tliu    expression    of 
Christian  ^-race. 

MUSCLES    INVOLVKT). 

Xearh  all  ilie  museles  of  tlie  neck,  wliicli  liave  been 
named  in  connection  Avitli  tlic  neck  exercise,  making- 
it  nnnecessarv  to  repeat  tliou  licic,  and  tlie  muscles 
\\hi(di  connect  shoulder  and  chcsl.  All  ihe  nuiscles 
of  the  arms  and  1cl;s  and  hody.  In  short,  all  the 
voluntary  muscles  of  the  entire  jierson.  exce[)t  those 
of  the   head   an<l  face  are  involved. 


EXEIiCISE      FOIt       STl!I':\(rrifEXIXCr     CKXTUKS      AXD 
FUEEIXG  S  UIU\  I  C7;>. 

Take  a  good  standing  position.  .Make  the  head, 
.shoulders,  chest  and  spine  very  strong,  as  if  expecting 
to  carry  a  great  weight  n|i(>n  the  head:  pre})are  at 
the  same  time  to  resist  A\itli  I'csolute  detcrminatinu 
a  [lUsh  from  the  front  or  l«ack.  not  allowing  the 
body  to  be  swa\-e(l  in  any  direclion  by  any  force, 
however  powerful. 

Lift  tlie  forearms  to  a  hurizontal  ])(>siti'in  jiointing 
front  and  parallel  to  each  other.      Do  not  hug  the  arms 

81 


to  the  sides  nor  pusli  the  elbows  out,  l)iit  let  the  arms 
hang  easily  lioni  slioiildcrs.  I'm  no  energy  whatever 
into  the  wrists  nor  into  any  pail  of  the  hand.  See 
Fig.  25. 

Now  swing  the  forearms  rapidly  up  and  down  with 
all  your  might,  but  do  not  let  the  swinging  of  the  arms 
move  the  body  in  the  least.  The  ideal  effort  is  to 
throw  tht'  aims  Mitli  all  the  power  of  the  person,  and 
at  tlie  same  time  to  maintain  ])erfect  repose  of  body. 
After  swinging  the  forearms  tip  and  down,  ^\■hirl  them 
round  in  a  circle,  iirst  one  way  and  then  the  other,  and 
finish  the  exercise  by  repeating  the  first  movement  and 
returning  to  normal  position.  Practise  this  exercise 
from  one  to  two  minutes. 


.ESTHETIC    VALUE. 

One  of  the  most  charming  effects  of  proper  phvsieal 
culture  is  that  it  gives  the  person  the  appearance  of 
being  very  strong  in  centres  and  fiee  in  periphery. 

In  contrast  to  the  object  sought  in  this  exercise, 
is  the  clumsy  ajjpearance  of  persons  who  are  in  the 
habit  of  moving  heavy  weights  with  their  hands  :  for 
example,  the  hard  working  stone  mason,  or  any  other 
laborer  whose  liands  are  eomj)elled  to  perform  heavier 

82 


FIGURE  25. 


work  lliaii  till'  riici-L;\'  <>!'  lln'  fhcsl  iiii|icl>.  'I'liis 
ap|K';ii;iiicc  is  \i'r\'  iioliceaMf  in  pfisoiis  who  praclise 
Ir'UN'N'  ^'Niiiiiast  ics.  Siicli  attract  atli'iitimi  In  tlicir 
hands  liv  i'\ci\  iii(»\ciii('iil,  and  a'c  always  very  coii- 
scious  (if   tlicsc  iiicnil)crs  wIkmi   in  society. 

In  order  to  ol)taiii  and  ])i-eser\'e  L;race.  the  niuseles 
of  the  chest  and  shonldei's  slioiiM  liahiiually  exert 
more  foix-e  than  shouhl  tliose  ot    the  hands. 

Tlu'  threat  force  is  in  the  niuscK'S  of  tlie  trunk  : 
the  effort  shouhl  o-io\\-  less  as  the  extremities  are 
approaehe(l.  This  fact  should  sei-ve  tis  as  a  o-nide 
in  our  stud\'  of  plusical  culture.  Tlu'  hand  should 
ever  suo"o-est  skill,  as  distinguished  fioni  tlie  ioree 
that  imjiels.  It  should  ncNcr  look  heliilcss  (such  a 
hand  is  disgust  inn',  no  matter  how  heautiful  its  form) 
hut  should  inilicate  ahility  to  [lei'form  its  true  of'Hce, 
viz.  :   to  oliev  the  mandates  of  the  intellect. 


^:-i 


FOURTH    DIA'^ISION. 


IJXEliCISES    FOIl    TIIK    DEV El.OI' M K\T   <>F   JIAh'MOyV 
OF  MUScrLAU  M(>\FMEXTS. 

VE  now  enter  npon  ilie  i'onrth  (Ii\  ision  of  pliysieal 
exereises    wliieli    we     name.  —  the    relation    of 
different  (jroujyis  of  muscles  to  each  other. 


ri'WAiMf  .M(>\i;.MKN  rs  in  crnvKs. 

Weiolit  entirely  npon  tlie  liall  of  ]iylit  foot,  lieel 
lightly  toncliing  the  tloor.  left  Itl;-  and  foot  i)erfeetly 
j)assive.  With  wrist  and  hand  ]iassi\e.  raise  the  right 
arm  half  way  hetween  front  and  side,  earry  it  np 
beside  the  head  as  if  to  earry  it  oM'r  the  shoulder. 
At  the  jtoinl  where  the  forearm  is  nearly  on  a  level 
A\ith  top  of  the  head  (do  not  he  too  pret-ise  ahont  the 
altitude)  let   tlu-  arm  deseend.  the  forearm  leading  and 


FIGURE  26. 


lu-^. 


FIGURE  27. 


the  hand  t'oUowiiiL;-  (^see  Fig.  -'> ).  Ni'\cr  alli>w  liaml 
or  "wrist  to  k'a<l  in  any  exercise  of  this  division.  As 
the  arm  slowly  descends  cany  it  to  a  position  abotit 
thirty  deo-i'ecs  hack  of  llic  hip  (see  Fig.  27).  Again, 
raise  tlu'  arm  and  draw  it  down  as  before,  this  time 
leaving  it  in  a  jiassive  state  hy  the   side. 

Xow  di'aw  the  \rvv  foot  np  to  the  lu-el  of  the  other, 
and,  without  attracting  attention  to  the  movement, 
transfer  the  weight,  and  I'epeat  tlu^  exercise  with  other 
arm.  \\'hile  the  arm  is  moxing  n[)  and  down  it  is 
expecttd  that  the  head  will  nio\c  .slightly  in  an 
opposite  direction. 

Xext  draw  the  free  foot  m^ar  the  other  and  take  the 
weight  e(|nally  upon  both  :  then  lift  l)oth  arms,  biing 
them  (low  11  and  caii\'  them  back  as  in  the  single  arm 
movement.  liaise  them  again  and  as  they  descend 
allow  them  to  approach  each  other  until  the  thumbs 
iieaih'  touch  at  an  altitmh'  corresponding  to  that  of 
the  chest,  then  slowdy  lower  them  till  they  fall  t-asily 
bv  the  sides. 

Lift  tliem  the  third  time  till  the  hands  are  directly 
over  the  head  (see  Fig.  2S! ),  then  exteinl  the  aims  later- 
ally right  anil  left  (palms  of  hands  and  ends  of  lingers 
toward  each  other)  until  they  are  straight  out  at  tin- 
sides  and  on  a  le\cl  with  the  shonldei-s.  Now  raise  the 
arms  (the   forearms   leading,  as   in   Fig.  -J'.',  hands,  with 


palms  u]i.  follow  iiiL;  ;  iiiilil  llu'  jialiiis  iicaily  touch  aliove 
the  head.  'I'urn  11k'  anus  till  the  jtalnis  of  hands  are 
presented  lii^lit  and  left,  avIumi  tlif  a:-.. is  aijaiu  dcsc.'nd 
to  a  Icvrl  with  the  shoulders.  Lroiu  this  jioim  raisfe 
tlu'iii  until  the  hacdvs  of  hands  nearly  touch  above  the 
liead,  as  in  Fi^'.  80  :  can-\'  them  forwaid  and  down  to  a 
level  with  hice.  palms  dii-eetly  in  front,  hn^ers  e.\tende(l 
upward,  thuinhs  within  one  or  two  iiudies  of  each 
other.  In  this  ])ositioii  [)usli  gently  and  (dastieally, 
tlien  turn  the  arms  so  that  the  palms  are  pi-eseiited 
toward  fact',  the  lingers  |tointinL;'  toward  each  other: 
carry  the  aims  out  ri^ht  and  left  and  linally  jiermit  them 
to  rest  hy  the  sides. 

As  the  arms  moxc  ni)  and  ilown  in  this  exercise,  tlie 
liead  moves  slightly  in  oltedieiKH'  to  tlu'  law  of  opposi- 
tion in  the  parts.  As  the  arms  move  simultaneously 
I'inht  and  left  from  any  [)oint  the  head  remains  in 
repose. 

Take  the  A\'eiL;ht  n|ion  riL;ht  foot.  etc..  as  directed 
in  tirst  exercise  of  this  dixision.  A\'ith  the  front  of 
forearm  leadino-.  cari'y  the  riL;ht  arm  upward  as  if 
about  to  lav  the  ])alm  on  the  top  of  the  head.  Let 
the  arm  stop  when  the  hand  is  within  about  huii 
inches  of  tlu'  top.  side  and  front  of  head  (^see  ]*'ig. 
31),  and  slowh'  return  the  arm  to  former  position. 
Repi'at   tliis    nio\eiiieiit.       Now     with    the    back    ot    lore- 


V-  I./ 


■\  / 


%.^^^ 


FIGURE  28. 


?# 


■%^at0\ 


^W^^Oi 


A 


'v..' 


FIGU=:E   29. 


ic^^^^io^ 


arm  U-adin-  swiu--  llic  arm  in  a  o-iacvful  curve  across 
iIk-  torso  14.  an.]  .-wr  in  fn.ut  nf  tlic  Lead,  as  if 
deseril)ino'  an  oval  around  eliesl  and  licad,  C^tn-  Fig. 
2,-2),  tlienee  down  to  lla-  >idr  with  palm  up:  raise 
the  forearm  slightly,  presenting  the  palm:  theu  return 
llu-  arm  (pii.-tl.v  to  lirst  j-osition.  Kei-eat.  Transfer 
the  weight  t(.  the  left  foot  and  repeat  the  entire 
exercise. 

LATKUAI.    MOVK-MKN  rs    IX    (TKVES. 

Weight  upon  right   foot   as  hefore   described.      With 
forearm  leading  c-arry  the  right  arm  up  until  it  is  within 
about    two    iuehes  of    the   ehcst.   an.l  the   ends  of   the 
fingers  arc  about  four  iuehes  ''rom  the  left  shoulder  (see 
Fig.  33V      N"\\-  ••:"-'y  ^1"'  '""'  •"■•"""^  toward  the  right 
sid^'e  until  it  points  direetlv  out  from  the  shoulder,  with 
tlu-  palm  front  (Fig.  34).  draw  it    bark   to   former  posi- 
tion near  .-best  :   twist  the  arm  till    the    palm    i^    turned 
outward.   an<l  again  earry  the    arm    around   and    out    at 
the  side:    return   arm    to   its   position    near   .best:    tlieu 
^,^,„  „   tipi  il„.  i,;,l,H  i>  dnw, iwaid  and  the  edg.'  of   hand 
outward:    repeat    the    ni..vemeut    of     arm    toward    the 
right,   draw    it    back   towar.l  ehest   till  about  half-way. 
then  allow  it  t..  drop  slowlv  by  the  side. 


87 


Transfer  the  weight  to  left  foot  and  lepeat  exercise 
Avith  left  anil. 

F(»i;\\Ai;i'  >rovr.Mi:xTs    ix  cuuvks. 

Take  Aveighi  u|mpii  the  iiL;lit  foot,  etc..  as  in  fonncr 
exercises. 

^Vitll  hark  (»t'  hucanii  leading-  I'aise  the  riglit  arm  so 
as  to  hring  tlic  liand  l)eside  the  head,  ^itli  palm  to  llie 
front,  llno-cis  i)oimin<>-  niiwaid.  as  in  Fio".  oo.  ^\"il]i 
hand  in  tliis  jiosition  extend  tlic  arm  forward,  as  if 
repulsing  an  ohject  (Fig.  •)'•).  then  I'cturn  the  arm  to 
position  with  hand  hesidc  the  head:  again  extend  the 
arm  and  hi'ing  it  hack  to  tlie  side  of  the  lica<K  in  whit-h 
position  the  arm  presents  a  graceful  curve.  Now 
carry  the  liack  of  forearm,  descrihing  an  aw  of  a 
circle,  over  and  foiwai'd  until  it  forms  an  angle  of 
about  ninety  dcgiecs  wiili  the  head;  raise  the  forearm 
slightly,  allowing  the  hand  to  open  freely  as  seen  in 
Fig.  87  :  then  lii-iiig  tlie  ai'in.  A\ith  IVoiit  of  h)reai-m 
lea<ling,  down  to  its  normal  position  at  the  side. 
Transfer  the  weight  to  the  left  h)ot.  and  with  corres- 
ponding arm,  ivpeat  these  last  movements. 

Again  take  the  height  upon  l)olh  feel,  and  with  a 
graceftd  curve  of  the  arms  ]iresent  the  ])alms  of  hands, 
then  allow  the  arms  to  nioxc  to  the  sides  and  rest. 

88 


^0\ 


0^ 


w. 


.'r--> 


:^ 


f 


/'  V^^4 


'^ 


i 


I 


<m  y/  . 


FIGURE  31. 


iiMiiKMc   \Ai.ri;. 

At  tlir  liiiif  lln'  cxficist's  ol'  llir  t'oiirlli  division  arc 
l)('g-nii.  llic  foi'ccs  (if  llic  sxstcMu  arc  in  a  liiL^li  state 
ot"  aL-ti\'ity  :  tli.'  lieait  is  l)catin^'  i-aj)i(lly,  and  the  lungs 
are  correspiMidingly  woiking  with  great  s[)ee(l,  s(^  that 
respiration  is  rapid,  as  one  would  (piiekly  realize  if  he 
should  atteni]it  to  read  aloud,  oi'  sjieak  for  any  length 
of  time,  at  the  (dose  of  the  third  dixision  of  exercises. 
The  entire  arterial  system  is  pulsating  in  a  Avay  to 
send  the  lilood  tlirough  the  hmgs  very  swiftly.  If 
oiu'  should  stop  all  exercise  suddeidy  at  the  close  of 
this  third  (H\  i>ion.  tiie  legitimate  henelit  would  not  be 
realized.  ()iie  would  not  oidy  fail  to  reap  })rofital)le 
results,  l)ut  might  sei'iousl\-  appi-ehend  ]iositive  injury 
from  \iolating  (/>»■  lair  of  rlnillnii  in  iialKrc.  II  a  \ioleiit 
exercise  is  hegun  su(hh'nl\  the  dangei-  is  great,  and  it 
is  e(piall\'  gicat  if  ended  su(hlenl\'.  Thei'e  are  records 
of  posit  i\c  injurx'.  and  not  a  few  cases  of  su(h!c!i  death 
caused  h\-  such  exercises.  ( )ne  might  natuially  ask. 
if  it  wouh]  not  he  hcttcr  to  a\'oid  \igorous  exercise 
altogetiiei-.  riie  projicr  and  simplest  answer  to  this 
(piestion  is,  tliat  the  stiaicture  of  the  human  system 
]>rovidcs  for  such  exercise,  and  thcri'fore  it  ought  to 
l)e  taken.  Without  it  i-eser\e  power  could  m)t  l)e 
stored  up  in  the  organism.      Science  has   so  al)undaiitly 

s!) 


dt'inoiisti'atcd  lliis  truth  that  all  doubts  are  ii'iiiox  t-d 
from  the  mi  lids  of  those  wlio  ha\'e  given  the  stihjeet 
any  serious  study.  l>ut  ^hih'  vigorous  exercise  must 
he  taken,  it  is  eiiually  necessary  tliat  stiital)le  exei'cises 
for  harmonizinu  the  force  thus  (/owraft'iJ  slioidd  be 
j)ractised  also.  The  exercises  described  in  tliis  fouiih 
division  are  for  tlie  purpose  of  meeting  that  re(|uire- 
ment.  I')\'  them  the  (Ivnaniie  force,  ■\vliieli  lias  been 
de\clo[)e(l  b\-  the  ^•igorous  I'xercises,  is  transmuted 
into  hai'monv  of  action,  wliieh  is  as  nee(lt'ul  to  tlie 
2)erpetiiity  of  all  oiganisms  as  is  (lynamic  foi'ce  itself. 
Om-  of  the  most  wonderful  ]iiineiples  of  all  nature's 
organisms  and  systems,  is  the  ])erfect  haiiiioiiy  witli 
wdiich  thev  mo\e.  This  is  observaI)le  all  through  llir 
planetary  systems  and  up  thidugh  the  vegetable  and 
animal  oiganisms. 

Harmony  is  a  positive  energi/  ami  not  a  negative 
quality.  This  is  \\h\-  T  ha\i'  said  that  the  d\namie 
force  dexelopcd  by  \  igoioiis  exercises  must  be  trans- 
mttted  into  harmony.  The  o])iect  is  not  ••  to  slow- 
down,"" i.  e..  to  redlU'e  a  foi'ee  in  the  body.  ])ut  to 
transmuti-   it    into  something  al)iding. 

If  ^du  allow  \  iLjorous  exercise  to  become  less  and 
less  vio'oi'ous.  until  the  forces  of  tlu'  bodv  are  (iinet 
as  they  were  pre\  ions  to  taking  the  exercise,  reaction 
and  prostration   follow.       The   i-ffect  of  exercises  taken 


FIGURE  32. 


FIGURE  33. 


ill  this  inaiiiicr  itiids  toward  wcakiirss  ralli^T  than 
stivngtli.  It  is  similar  tt.  the  ivactioii  consequent 
u}i<>ii  takiiiL;-  alcdhdlic'  nr  iiarcntic  stimulants,  except 
foi-  tlu'  lingering  poison  of  these  stimulaiils. 

An    immediate    and    eiitiic    eliange    ot     exercise     is 
required  in  the  I'orni  oi' 

1 1  A  i;  Mt  »N  1Z1X(  i    .M(  )Vi:.M  KNTS 

wliicli  are  found  in  tlie  fouuli  division.  A  Lint  of  this 
juineiple  niav  lie  found  in  Homer's  writings,  where 
he  descrihes  the  (ireek  warriors  as  entering  upon 
athletic  games  when  the  liatiles  wilh  the  'i^rojans  are 
suspended  but  for  a  day.  One  might  thiidc  that  after 
such  hloody  conflicts  they  would  rest  :  hut  they  knew 
too  much  for  that  vww  at  so  early  a  pei-iod  ot  their 
history.  The  (Ireek  gi'nerals  would  not  sniVcr  such  an 
enervating  and  demoralizing  influence  to  he  exerted,  in 
view  of  the  anticipated  struggles  of  succeeding  days. 

Bi/  the  exercised  of  this  fonrtli  d/'r/'yiun  f/ie  nervous 
system  is  refrexJied  atul  i)iri<iort(te(l.  1  he  nerves  tui- 
insh  the  natural  stimulant  h)r  muscular  activity,  and 
this  stinudant  is  acting  upon  the  nuiscdcs  at  the  (dose 
of  the  si'Verc  exercises  of  the  ihiid  division,  and  should 
now  he  returned-  tln-ongh  a  higher  order  of  exercise,  a 
semi-psychological  foi'ui.  to  thv-  hrain  that  fuinishcd  it. 

91 


'llu-  l)riiiii  and  nerves  eoiistitutu  the  batter}"  Inr  all 
energy,  wlietlier  pliysiral  or  mental. 

The  hiain  possesses  two  classes  of  centres,  the  \ital 
and  the  mental  :  the  eneroy  of  the  former  is  conveyed 
ihroug-h  tlie  mechanism  of  the  entire  body  to  the  latter. 

All  the  exercises  of  this  division  are  givcMi  in  tlu' 
definite  movements  whieli  ex[)ress  through  the  hodN' 
the  healthy  altitudes  of  tlie  mind.  J]\  this  Uiethod 
the  health  of  the  mind  is  ti'ansnuUe(l  into  h  -alth  of 
body. 

The  four  healthy  attitudes  of  the  mind  could  easily 
be  defined  in  statements,  and  I  would  give  them  her(\ 
oidy  it  woidd  recjuire  a  vi'ry  lengthy  chapti-r  to  exi)lain 
them,  and.  fui'lhermoi'e,  they  logically  l)elong  to  another 
department  of   the  college  studies. 

1  ha\-e  simply  inliodueeil  the  Ihouglit  here,  foi'  the 
i)urpose  of  suggesting  the  value  of  a})plying  to  physical 
culture  some  most  important  discoveries  in  nature,  viz., 
the  correlation  of  forces  and  conservation  of  eneryy.  In 
the  kingdom  of  natnic  no  energv  is  ever  lost,  and  it 
never  ceases  to  opeiate.  Wdieii  it  seems  f)therwise, 
it  is  because  it  is  traiisnnited  into  some  other  mode  of 
motion. 

If  ive  would  derive  (lie  hiijliext  benefit  from  phi/sical 
culture,  we  must  have  i<ome  definite  method  of  conserving 
force,  trhen  if  is  developed. 


""^s;^'- 


FIGURE  34. 


FIGURE  35. 


No  other  system  ..f  physical  riilluit',  .so  far  as  my 
kii(i\vlc(lo-e  extiMids.  lias  made  olu'dieiiee  to  tins  priii- 
eii)le  one  of  its  cliief  (•(.nier-stoiirs.  In  fact,  no  one 
has  delinitely  iiienlioiicd  il.  Some  liave  arranged  to 
onuhially  inerease  tlie  vii^or  of  tlie  exeivise  they  give, 
and  then  to  gi-adnally  decrease  it  to  tlie  i^oiiit  of  i-est. 
'I'liis  practice  is  M('od  so  far  as  it  goes,  hnt  il  (hu-s  not 
mei't  this  demand  reveahMl  in  the  eorrehition  of  forces 
and  eonsiMvation  of   energy. 

In  this  (K'mand  the  icfinirenu'iit  is  not  to  work  taster 
and  then  slower,  hnt.  llnongh  a  ditferent  exercise,  to 
tiansnuite  a  force  developed  hy  vigoions  exercise  back 
I,,  the  hrain  and  nerve  centres,  to  he  stored  up  in 
healthier  nerve  tissues. 

It  is  easv  to  develop  and  Avaste  i)o\ver,  hnt  it  is  not 
an  easy  matter  to  conserve  it.  Yet  I  am  satislied 
there  is  a  \vay,  and  that  way  is  to  transmute  pure 
phi/sical  energy  into  psi/chological  forcr.  not  m  some 
accidental  or  fanciful  manner,  Imt  through  delinile 
forms  of  psycho-l)liysiological  expression. 

j:s'rni:ii<'   VAi.n:. 

One  exi)eriences  pleasure  in  listi-ning  to  n  melody, 
but  how  nuich  d.M^pcr  and  ridi.M-  tlic  jov  while  listening 
to  the  full  harmony  with  ii.      The  chi.d'  pleasure  that 

ti:] 


a  melody  pioduce.s  is  the  liannony  that  it  suggests,  and 
the  difference  in  tlie  beauty  of  various  melodies  comes 
from  difference  in  tlie  wealth  of  tlic  haniioiiies  that  are 
unconsciouslv  awakeiieil  in  tlie  mind  wliile  siiiQ-innr  or 
listening  to  tlic  melodies. 
The  })ot't  says  : 

"  All  are  needed  l)y  eacli  one, 
Xothiiig  is  fair  or  good  alone. 
I  thought  the  sparrow's  note  from  heaven, 
Singing  at  dawn  on  the  alder  hough; 
I  hrought  him  home,  in  his  nest  at  even  ; 
lie  sings  the  song,  hut  it  i)leases  not  now, 
For  I  did  not  hring  honit>  the  river  and  sky; 
He  sang  to  my  ear,  —  they  sang  to  my  eye."" 

After  llic  |)oct  has  tt'stcd  those  manit'cslations  in 
nature  ami  human  ('\}teri('nce  which  give  the  ]ii:;hest 
])leasure  to  tlie  imaginat  ion.  and  has  fonn<l  that  nothing 
continues  to  give  any  senst-  of  hcanty  v^lien  taken  hv 
itself,  he  concludes  that  heauty  is  a  cheat,  and  that  he 
will  have  nothing  to  do  m  ith  it  :  that  lienceftn'th  he  \\  ill 
ul Icily  i^iMtre  hcanty,  and  seek  trnth  to  the  exclusion 
of  hcanty. 

But,  just  as  the  ]io('t  arrives  at  this  conclusion,  the 
thotight  is  reveaUMl  to  him  that  the  reason  he  has  heen 
so  sadly  disapjjointcd  is  hccansc  he  has  not  obeyed  the 
la^v  of  beauty.      ]\r  now  discoxcrs  that  to  get  the  good 

'.It 


'^^:i!% 


\\ 


•.-.  a 


i 


1 


FIGURE  36. 


i.--^ 


FIGURE  3/. 


in  beauty,  and  tlici'cbv  obtain  from  it  whai  anotlier  poet 
declares,  -wlio  says,  "A  iliin^-  ol'  bfautx  is  a  joy  for- 
ever," he  innst  not  look  for  buanty  in  any  separate 
object,  bnt  in  tlic  relafion^hip  tliat  ()l)jects  sustain  to 
eacli  other. 

Beauty  [^rows  out  of  the  coiilciiiplation  of  truth, 
and  that  trulli  is  tiic  natural  rehitioiixh'q^  of  ol)jects 
in  nature,  and  jiot  the  obji-cts  themselves.  Xo  .-•'ingie 
object  consi(h'ied  by  itself  is  beautiful,  ]ior  doe.s  it  give 
jDleasure  to  the  imagination  in  any  ^^  ay. 

Tlu,'  poet  eontiiuu's  : 

"  Thfii    1    s;ii(l,    '1   eo\ct    truth: 
Beauty  is  unripe  clnlilliDoifs   cIkmi  : 
I  loavo  it  bcliiiid   with  tin'  yanit-s  ot'    Nouth.' 
As  1   spolvc,    hcncatli   my   feet 
The  grouml-piue  ciu-lcd   its   pretty   wreath, 
Running  over  the   eluh-nioss  buns; 
I  inhaled  tlie  violet's   breath; 
Around    inc   stood   the  oaks  and    fir>: 
]'inr  idUfS   and   acorns    lay  on   the   gi-ound ; 
Over   nie   soared    the    et<'rna!    sky, 
Full  of    li;,'lit    and   of    deity: 
Again    I  saw,    again    I   heanl, 
The  rolling  river,   the  morning  bird; 
Beamy  through  my  senses  stole; 
I  yielded  myself    to   the  perfect   Mhole.'' 


0.5 


THK   i;i:i,ATi()Nsmi'  of  tarts. 

Tliat  wliicli  (listiiii^iiislics  (ircck  ait  from  all  other, 
and  oivcs  it  its  iiiiiii(irtalit\ ,  rciKlniiiL;-  ciidcaxoi-  to 
iMjUal  it  a  ]m)|)('1i\ss  task,  is  tin-  exact  i-clal  ioiisliip  of  all 
its  ])arts.  (iri'ck  scul]itui('  docs  not  excel  in  ])erfeclioii 
of  detail  Michael  Aiiu'elo's.  lait  iio  oilier  ailists  have 
ever  developed  to  so  hii^li  a  deL;iei'  of  perit'ctioii  the 
relationship  of  the  ])arts.  Othei'  artists  have  seulp- 
tureil  a  Icl;'  and  an  arm.  a  hand  and  a  foot,  a  head  and 
a  hreast  with  as  mnch  accni-acy  and  tinish  as  have 
the  (ireidvs.  The  difference  is  in  presenting  the 
relation  these  parts  snstain  to  each  oilier. 

In  looking  at  Oreek  art  the  soul  is  satisfied  A\itliout 
asking  A\h\ .  'J"he  satisfaction  comes  from  the  revela- 
tion of  feeling  givt'ii  hv  the  ridationship  of  parts. 
The  reason  of  this  niiiMptalled  .skill  proceeds,  doiihtless, 
from  two  causes  :  their  gri-at  love  of  the  liiinian  form, 
amounting  almost,  if  not  (piile.  to  A\-oishi|> :  and  their 
o[)portiinit\"  of  ol)serving  the  nude  person  Mhile  it  was 
in  action.  Tliev  wore  hroiighl  up  in  schools  M'here 
the  human  form  was  an  ohject-lesson  in  all  their 
studies.  'Iheir  g\iiinastic  exercises  were  taken  A\heii 
divested  of  all  clolhing.  and  it  heeame  the  aspiration 
of    the  artist  to   lix   in    im[ierisl[al)h'   foi-m   the  relation 


'.m; 


that  the  different  parts  of  the  jk  rson  sustained  to  i-aeh 
other  wlien  in  free  exereisi-. 

AtU'ni[ils  have  recently  heen  made  to  aei-oniplish  llie 
same  end  hy  i.li()l()-ra[ih\ ,  and  with  some  degree  of 
success:  hut  the  ivsull  eonies  far  sliort  of  that  which 
the  experieneed  eye  of  the  Greek,  tliat  eye  which  had 
been  trained  h)r  a  thousand  years,  eoukl  perceive,  and 
which  Greek  skill  could  reproduce.  Great  possibilities 
of,  and  strong  tendencies  toward,  accurate  ol)serva- 
tion  were  transmitted  from  generation  to  generation, 
increashig  in  excellence  by  the  contiibutioiis  from  the 
im[)rovements  developed  in  each  succeeding  age.  untd 
the  Greek  of  the  Phidian  period  not  only  felt  a 
hitherto  nnkuown  enthusiasm  for  beauty  of  form,  but 
he  had  eves  that  could  see  liner  ivlationshi[is  than  had 
ever  been  previously  discovi'red. 

This  high  revelation  in  art,  w  hich  reache(I  its  climax 
in  the  Phidian  period,  was  not  due  ah.ne  to  the  skdl  of 
the  artist.  The  (ireeks  were  at  that  time  the  most 
beautiful  people,  both  in  form  and  movement,  that 
have  ever  existed.  The  systemaiic  physical  culture 
bv  which  thev  had  been  educated  through  a  perioil  of 
many  hundrcls  ..f  years,  had  cultivated  their  persons 
to  stand  and  move  in  exact  obedience  to  the  laws  of 
the  lU'hitiniixh'iji  nf  j„irts.      For  a   model,  the  artist  had 


perj'ection  in  the  forms  of  men  and  women  aronnd 
him. 

Tlie  exercises  in  this  foiirlli  (li\isi()n  aie  for  iIib 
partienlar  pnrpose  of  edncating  and  ilcxclopinL;-  the  re- 
hitionship  of  the  (hffci'cnt  parts  of  the  jihysical  person. 
While  tliere  is  some  value  in  moving  a  part  1)V  itself, 
the  essential  benefit  to  he  empliasi/.e(l  comes  from 
moving  it  in  ichilion  to  other  parts. 

We  mnst  now  give  some  attentioii  to 

THK    ]'HVSIOL()(;V    OF     THIS    ]JKLAT10>;SI1I1'. 

Tlie  most  eminent  physiologist  of  this  century  lias 
said:  "  Xow,  it  is  ])lain  that  lliis  grouping  of  the 
muscular  movements  aiises  out  of  its  felt  eonforniit\- 
to  the  end  in  view,  and  that  it  is  regulated  hv  the 
guiding  sensations  which  indii-ate  to  us  the  j)i'ogression 
and  halance  of  the  hodN." 

I>eisarte  also,  has  said  manv  i\e\\\  good,  true  and 
valuable  things  in  statements  eoneeiiiing  laws  of  unit\- 
in  art.  His  criterion  of  unity,  \\hieli  lie  calls  the  law 
of  ojiposition.  is  true,  and  it  is  a  helpful  gtiidi'  in  tlu' 
study  of    this  subject. 

The  different  parts  of  ilie  body  aid  each  other  in 
the  attainment  of  any  desired  end.  Furtlu'iniore.  it 
is  plain  that,  for  economic    pui'jioses.  tlie   parts   alwavs 


move  in  opposite  directions.  Wlim  the  uriu  lisus  the 
lu-ad  inclines  lowiird  il  :  wlicii  ilic  arm  moves  toward 
the  ri^ht  the  head  moves  towaul  ilie  h'fl,  and  vice 
versa.  When  one  arm  moves  toward  the  left  the 
other  moves  towaid  tlie  right,  and  rice  verm,  except 
when  both  ai'ms  are  nsed  as  one  :  also  the  left  leg 
opposes  in  attitnde  and  movement  the  opposite  leg,  the 
left  arm,  and  the  head.  This  law  is  eqnallv  applicable 
to  all  the  other  jiaits  not  lu'ie  nana  (K  It  is  manilested 
in  every  person,  in  tlie  ratio  of  the  grace  of  his  move- 
ments. In  the  awkward  person  this  hiw  is  violated, 
and  the  violation  is  the  secret  of  his  awkwardness. 

In  Greek  statnary  obedience  to  this  law  is  perfect. 
The  reason  is  not  in  the  intention  of  the  scnlptor, 
for  there  is  no  evidence  that  the  (rieeks  knew  this 
as  a  law  of  natnn-.  It  appeals  in  tlieii-  art,  because 
they  represented  persons  as  they  saw  lliem.  and  tlien- 
phvsieal  edneation  liad  deveh)i)ed  a  race  possessing 
ideal  forms. 

The  judgment  can  never  express  tliis  nnily  l)y  any 
conscious  dictation,  for  unity  of  movement  proceeds 
from  feeling.  There  is  a  naluial  tendent'y  in  the 
physical  system  toward  hainiony  of  movement  and 
posture.  It  is  our  aim  to  educate  this  tendency. 
Unity  secnreil  by  ol)edience  to  the  law  of  opposition 
is  not  an  invention  of  art,  Ijut  a  physiological  method 

90 


of  iKittiie  for  tlic  attaiiiiiu'iit  of  facility  iu  accoiii- 
jilishiiig-  desired  ends. 

We  Avill  now  in(jiiire  deiiiiitely  wliat  the  pliysiologi- 
eal  laws  are  wliieh  induee  tliis  liarni(in\. 

First,  — 

MUSCULAR      SENSE      TO      THE      P:NI)      OF       ^rAINTAINING 

]:(.)riLrr.i;irM. 

It  is  a  o-reat  altaiinneiil  in  physical  culture  when  a 
child  has  leariic(l  to  stand  alone.  lie  (h)es  not  learn 
to  stand  h\'  nu'ans  of  what  may  strictly  l)e  called 
knowledge.  His  desire;  to  stand  is  ])syehoh)oicai,  and 
so  is  his  detenninalion  :  hut  the  method  of  success 
is  physiological,  foi'  it  is  uniscular  sense.  The  child 
has  sufficient  strength  to  stand  some  tinu'  hefore  lie 
succeeds  in  doing  so.  His  great  dithculty  consists  iu 
maintaining  his  e(iuilil)iaum.  and  it  takes  time  for  the 
nuiscular  sense  to  suflicicPitly  dexelop  to  hecouie  an 
exciting  cause  of  muscular  contiaction  in  a  way  to 
throw'  out  this  or  that  f(»ot  ueeessary  to  balance  the 
l)od\'  around  its  centre  of  gra\'ily.  At  last  he  stands, 
though  he  knows  not  how.  foi-  the  nuiscular  sense 
lias  guided  the  coutrai-tion  of  the  different  g'roups  of 
nuis(des  iu  such  opposition  to  each  other  as  estal)lishes 
l^erfect  equipoise. 

100 


Next.  -  TIu'  cliild  will  walk.  Tliis  is  an  added  task, 
in  Avhicli  111'  will  luccl  I  lie  same  diriiculty  that  lirst 
stood  ill  the  way  of  his  heiii^'  al)le  to  stand.  Finally 
the  iimscular  sense  becomes  sufhciently  developeil  to 
cause  the  ditferent  gi'oups  of  nuiscles  to  contract  in  a 
iiiaiiiu-r  to  sustain  the  hody  in  an  erect  jiosition,  in 
spite  of  ehaiiL;iiiL;'  its  centre  of  L;ia\it\-  A\itli  each 
added    step. 

In  process  of  time  the  arm  reiidei'S  assistance  by 
swinging  ^\■itll  tlie  opjxisite  leg. 

From  this  beginning,  devcdopmeiit  slioukl  go  on 
until  all  the  groups  of  musides  in  the  human  system 
obey  the  uiii\('rsal  law.  Then,  and  not  till  then, 
does  tiie  body  become  literally  the  servant  of  the 
soul,  obeying  its  mandates  through  a  law  of  its  own 
structure,  A\ithont  reipiii'ing  the  interference  of  care 
and  judgment. 

Second,  — 

STIMILATION        ItECElVKI)        HY       OPrOSFNG         MUSCLES 
THROrCJH    IIESISTANCK. 

When  a  group  of  nuistdes  is  exercised,  its  tendency 
is  to  move  the  bones,  to  which  the  several  nuiscles  are 
attached,  from  tlieir  position.  It  would  succeed  in 
doing  so  if  another  group  did  not  instantly  contract  to 

mi 


prevent.  Tlif  lallcr  l;i-(iU|>  of  muscles  is  stimulated  by 
the  inipulse  of  iiioiiou  iniparlcil  1)\-  tlie  former  group 
to  tliat  2)art  of  the  osseous  system  lo  w  liieh  the  latter  is 
attached. 

Take  a  muscle  from  tlit^  hody  of  an  iiiiimal  let-entlv 
killed,  and  fasten  one  end  to  the  side  of  a  \\all,  allow- 
ing the  other  end  to  hang  free,  ;vp[)ly  stimuli  and  it 
will  shorten  somewhat  :  then  attach  a  given  Aveight  to 
the  free  end  and  it  M'ill  l)e  seen  that  again  the  nniscle 
immediately  shoi-tens.  Jn  the  living  Ixidy  the  nerves 
stimulate  the  nniscles.  causing  them  to  contiact.  While 
that  is  the  main  cause  of  nuiscular  contraction,  there  is 
anothei',  though  less  positivt;  cause,  viz.,  the  resistance 
of  the  action  of  one  group  of  muscles  to  another  group, 
which  acts  upon  the  same  ])rinciple  as  that  shown  in 
the  illustration  of  fastening  a  weight  to  a  lil)erated 
mtiscle.  It  is  not  that  one  group  of  nniscles  is  atta(die(l 
to  another  and  o])posing  group,  Init  t\\'o  opposing  groups 
are  attached  hy  means  of  tendons  to  tht'  same  bone  , 
therefore,  the  shortening  (»f  muscles  on  the  one  side, 
which  tends  to  move  the  bone,  causes  the  op[)osing 
group  to  conti'act,  and  there! )y  movt's  the  opposing 
member  in  an  op]K)site  direction. 

A  third  cause  of  opposite  movements  which  result 
in  harmom-  of  action,  is  the 


102 


NKLtvors     sv.Mi'ATiiv     WHICH     Kxisrs      rniiorcuHmT 

ALL    l'AKT8    OF    THE    SVSTKM. 

Figuratively   speaking,    there    is    a    watchfulness   on 
the   part   of  the  nerves,  for  the  purpose  of  discovering 
the  need  of  action,  and  a  readiness  lo  respond  to  ever}- 
snch  call.      The   nerves  not  only  furnish   the  body  with 
power  to  act.  hut   they  exercise  a  care  in  preventing 
any   unnecessary   expenditure    of    force.     :Much  more 
work  can  he  accomplished  by  the  body,  and  wdth  less 
exhaustion,    if    the     parts     work    harmoniously.      The 
tendency  of  the  nervous  system  is  to  cause  the  body 
to     accomplish     the     most    with     a     given     degree     of 
streno-th;   also  to  preserve  the  body  from  unnecessary 
friction. 


FURTHER   DIRECTIONS  FOR   FRACTISIXG  EXERCISES 
IN  FOURTH  DIVISION. 

That  the  different  parts  of  the  person  may  move  in 
a  manner  to  obey  the  law  of  opposition,  which  secures 
harmony,  the  individual  sliould  stand  elastieally,  in  a 
buoyant  and  expectant  attitude,  for  the  slightest  re- 
sistance on  his  part,  through  indifference  or  lack  of 
concentration,  will   prevent  proper  muscular  response 

\m 


ill  tho  diiffreiit  agents.  I>ut  it  lie  stands  in  this 
expectant  condition,  and  moves  the  aims  in  the  ^vay 
described,  it  will  be  but  a  short  time  before  lie  will 
notice  that  the  head  begins  to  move  sbghtly  in  an 
opposite  direction  from  that  in  wliicli  his  arm  is 
moving.  .Vfter  sufficient  practice,  other  parts  of  the 
body  will  also  respond  in  undulations  A\liieh  describe 
beautifnl  mrves.  The  general  effect  upon  all  })arts 
of  the  body  is  to  cause  an  expression  of  sympathetic 
life  in  beautiful  repose. 

There  is  a  poetic  beauty  in  the  movements  of  this 
fourth  division,  which  is  very  manifest  when  a  number 
of  persons  take  the  exercises  together,  "\Aith  a  musical 
accompaniment. 

MUSCLES    INVOLVKD. 

I  shall  not  attempt  to  name  the  muscles  employed  in 
these  exercises,  for  it  is  not  the  purpose  of  the  exer- 
cises of  this  division  to  develop  special  muscles,  but  to 
give  the  movements  of  all  museles  a  harmonious  rela- 
tionship. This  much  may  l)e  said,  ho\\■e^■er.  that  the 
movements  of  the  fourth  division  tend  to  give  fulness 
and  roundness  to  all  parts  of  the  form,  Cxspecially  to 
the  neck,  chest,  and  arms. 


104 


SUGGESTIONS 

FOR  SECuniya   hkaltii  a^d  loxgevity 


A   WORK   on    physical   rultuiv    should    treat  upon 
what  may  properly  he   termed   the  hahitual  eoii- 
iluet  of  life  re,i;;irdiii^-  health. 

Health  IS  .levelope<l  and  preserved  more  by  right 
daily  hahits  concenung  those  thin-s  whieh  are  called 
the  common  necessities  of  life,  than  hy  any  extraor- 
dinary efforts.  Tn  self-mlture  eaeh  person  i:.  ohliged 
to  begin  with  what  he  linds  himself  to  be.  and  do  the 
best  he  can  with  th.'  maleiial  fuinishe.l. 

One  eminent  thinker  and  writer  has  said  -If  you 
are  to  properly  edu.Mte  a  man,  you  nuist  begin  with 
liim  two  hundred  years  before  he  is  born."  Wc-  can- 
uoi  begin  with  ourselves  two  hnn.lred  years  before 
hirth.  nm-  even  at  birth.  We  cannot  begin  until  early 
childhoud   is  past.      Most    of   us  do   not   brgiu   to   think 

105 


inucli  al)()iu  iiii|ii(t\  iiii;'  dui'  pliysical  powers  until  we 
have  becoiiu'  iiicii  and  \\()iiicii.  Tlieii  we  Icani  fi'oin 
our  failuiL's  tliat  we  need  iiiiicli  luoie  power  of  body 
than  we  possess,  to  enable  ns  to  compete  successfully 
for  the  ])iizes  Avhicli  ar(>  tlie  Icoitunatc  fniit  of  endeavor. 

.Vs  we  iH'gin  lo  reahze  our  delieieueies,  the  nuudi 
discussed  law  of  heredity  looms  darkly  before  ns ; 
sometimes  to  the  extent  of  shutting  out  courage  and 
liope.  Tlie  nioic  d('S[)onding  temperaments  hunt  up 
the  weaknesses  of  their  ancestors  and  build  mountains 
in  their  pathway  of  piogress.  'llicic  aie  Ln\s  of 
heredity,  and  we  shoidd  study  tlieni  and  stand  in  awe 
of  them  lest  we  organize  tlie  penalties  of  violated  laws 
into   the   ])hysical    structui'e  of  generations  to  come. 

Bat  while  we  study  and  pi'actise  obcdieuci-,  for  the 
sake  of  generations  yet  unborn,  for  ourselves  we 
should  look,  not  back'ward  to  the  grapes  that  set  our 
fatliers"  teeth  on  edge,  but  to  the  possibilities  with 
which  we  are  endowed. 

If  one  lioiii  w  ith  a  very  moderate  degree  of  robust 
tendency  sliould  begin  in  vouth  to  obey  the  laws  of 
health  wisely  and  persistently  he  would,  when  reaeli- 
nig  middle  life,  be  much  stronger  than  the  a \  (.'rage  of 
those  born  with  good  constitutions. 

Many  of  th()S(!  who,  by  their  Herculean  laliors,  have 
written    their   names  the   most  indelibU   on    the   records 

100 


f    •  H.l    Innr     ^^HMv    unl...l    f-.r    feebleness   (hiving 

chiltlli""<l-  . 

If  „He  «.."M  l"""""'  """"g  '"'^^  encUunig  1,.  mnsl 

ex.,vise  (he  sphil  ..r  l"-.-isn,  .Ihectod  (ow,ud  l.e.Ul.. 

\V,,..„  ,„„.    1,;,.  li.."lv   -"Iv.-l    U.  become  stvong,  he 

,„,  u,k..n   ih-  ."'-t    ""l-""'"   ^'-l'    "■"""''  """""^ 
1  1         ■        l.,..,ltli       Tlu'  hiws  nt   iiann-e 
Ihat  iMo.miun.l.le  i.n/.e,  hrMili.  ^^ 

,,,  ..  Oh,.v  ,.>   .M.llive,  disohey  us   .M.l   .lie.        UeaUh 
;;„„.    pnee    ..f   eo„stu„t    ohedieMee,    and    is    xvi.hiu   the 

reaeli  <>f  the  iiiajorily- 

Fv.n-  hn,ua„  l.ein,'  has  descended   fn,m  tw..  distinet 
li„es,.f    um-es.n-.   .he    h.....a..   a,„l    the    Divine      Uhe 

humau   li..e  is  h...    .he  .• Id..."    .l-'-^l'   «■'■"■''   '!■« 

1         .    ii,,.    riiisf       Tlif    cause    lies 
race    is    lu.viH.tualr.l,    not    tlu     cu. . . 

1         r,  •  .    ii    li,.v;   111    ilio    Divine 
deeper    .ha.,    h.,...a..    l..-.v.h.>  .    ..    I"- 

„,,„,„.      W,    a...     .he    eh.hhe,,    ..f    .he    .uee  ;     ....     .h.s 

.side  eo,„es  U...i...t."...  <-'"^   "'    •'--»'^-  '""^';"''  '° 

.,„,ie,da,-  .-eaknesses.      We    a,e    als.,    ,1 iM.e..  of 

G„d:... ..hat  side  lies   h.'..l.h.s..e..:4.h M....Sev.ty. 

,(.  i„  i....kh., ..,.  ti-  -'-^'-'  ^"-""- '''"  ":'f 

.,.al<.,ess   a„.l    .liseas,.    ....    .he    h,„..a..    shh.    .allv    « dh 

,„     .„„,    will.     p,.,seve,-a.,.,.     a,.,l     «is,l,.,„     •■..     v..,.- 
,,lat'io„    ...    .1..-    rnive,.al.    .!..■    l..r...i.e-  .hi.-h  .^.ves 

f     ii<iiii>'    tar   a  )<ive 
each  genenuinn    li.e    oH-ortunUy    ot     mm.,. 

the  generations   that   have   --ne  hefoiv. 

^        ,■  u     n,..,n     tlf    .oHviction    that    we 

Standing    sciuaivlx     u]...!!     uh 


107 


possess  the  lifreclitaiy  hold  on  tlie  fctiiiitaiu  ol  un- 
failing liealtli,  let  lis  bi'g-in  to  inc^nire  eoiieerning  the 
laws  that  hiing-  the  higlu'st  p()ssi])ilities  and  the  great- 
est longevity.  It  is  (]esiral)le  to  live  to  a  great  age 
if  Ave  make  the  most  of  life's  opporttmities.  It  Avas 
the  promised  icward  of  ohedience,  in  aneient  time« 
that  the  elioseii  shouhl  ]i\L'  long  in  the  land  the 
Lord  their  God  slionld  give  thi-m.  That  }»romise 
holds  to-daN'.      I^oiil''  lift'  is   the   residt  of  ohedierice. 


lon(;kvity'. 

]\Ian  hy  transgression  has  sliortened  the  })eriod  of 
life's  dnratioii,  in  the  great  majority  of  cases,  to 
three  score  years  and   ten  :    in    fact   to   fewer  years. 

Still,  even  in  modioli  times,  some  lia\t'  lived  twice 
as  long  as  the  so-eade(l  "allotted  time."  The 
thought  that  they  aic  old  and  must  soon  ])ass  away 
hastens  the  end  of  life  in  the  agcil.  Some  keep  this 
tlK)nglit  almost  eonstantlv  hefori-  thnii  ami  lhei-el)y 
hasten  the  decrepitndrs  of  age  and  ai-tnally  hiing 
on  premature  old  age  and  death. 

It  is  not  well  to  .sa}'  to  one's  self  ''I  cannot,  in 
all  probability,  live  to  be  more  than  so  old."  Tliink 
of   living  and   doing.  <if   liciiig   liealth\'  and    ha[ipy,  and 

lOS 


makiner  those  around  \  nii  so,  aii«l   '.•■  ive  the  lime  of  ihe 
tinal  event  out  of  your  personal  ;i 'iihnietic. 

That  life's  dnialioii  may  seem  to  stivteh  and  jiro- 
Ioul;-  in  a  way  to  make  us  feel  youn^-  (which  is  a  most 
desirable  feeling-  in  all),  1  will  insert  a  few  notes 
which  sliow  that  it  is  possible  for  some  to  attain  a 
great  age;  hoping,  thereb}^  to  ius[)in'  eourage  in  ihose 
who  are  thinking  themselves  too  old  to  engage  much 
longei'  in  life's  duties. 

Mv  friend.  kee[)  on  ihe  haiiicss  as  long  as  possible  ; 
many  years  mav  be  yours.  I  have  seen  some,  who 
w-ere  seventy  years  old,  take  a  new  lease  of  life  and 
a  deep  draught  of  the  elixir  of  health  by  adopting 
new  methods  of  exercise  and  diet. 

]\Ialte  lirun  savs,  "It  was  in  Pnnjaub  and  other 
elevated  districts  that  the  ancients  collected  numerous 
examples  of  Indian  longevity.  The  ("yrni  and  the 
subjects  of  I'liiu-e  Musieanus,  often  li\('(l  to  the  age 
of  one  hundred  and  thirty  or  two  liundrc(l  years." 

••  Faria  says  an  iidiabitant  of  Din  lived  to  the  age  of 
three  hundreil  ycais." 

•'('a[)tain  KiU", .  in  ibe  .lounial  of  liis  Sliipwrecdv, 
mentions  that  la;  was  told  by  Sidi  Hamet,  of  an  Arab 
in  the  givat  African  Deseit  who  \vas  nearly  three 
hundred  vears  old:  and  he  adds  -I  am  fully  of  the 
ophiion  that  a  great   many  Aiabs  in    this  great  expanse 


of  dtjseit  acLLUiil}  iivu  lo  the  age  of  two  luiudred  year.s 
or  more." 

''According-  to  Pliny,  in  the  year  76  of  the  Christian 
Era,  from  a  taxing  of  Ves})asian  it  Avas  estimated  tliat 
between  tlie  A[)ennines  and  tlie  Po,  there  were  living- 
one  hnndriMl  and  twenty-four  persons  one  hundred 
years  old  or  upwards  ;  viz.  lifly-four  of  one  imndred 
years;  fifty-seven  of  one  hundred  and  ten  years;  two 
of  one  huud]-ed  and  twenty-live  years:  four  of  one 
hundred  and  thirty:  four  of  one  liundrel  and  thirty- 
five  years;  and  tiiree  of  one  hundre:!  and  forty. 
Besides  these,  P.ii'iua.  liad  live,  wln-reof  three  had 
fultilled  one  hundred  and  twenty,  and  two  one  hun- 
dred and  thirty;  Brussels  hail  one  of  one  hundred 
and  twenty-live ;  Placentia  one  of  one  Innidred  and 
thirty-one:  Faventia  one  woman  of  one  hundred  and 
thirty-two:  a  certain  town  tlien  called  Velleiacium, 
situated  in  the  liills  ahout  Placentia.  alfordi-d  ten, 
whereof  six  fullilled  one  hundred  and  ten  vears  of 
age,  four  one  lumdivd  and  twi-nty  :  lastly  liimino,  one 
of  one  iniiidivd  and  lil'iy  years,  whose  name  was 
Marcus  .Vp[)onius.'" 

'•J.  E.  Worcester,  LL.  D.,  gives  a  list  of  innetv- 
eight  persons  in  New  Hampshire,  with  the  date  of 
their  deaths,  which  occurred  within  the  period  of 
ninety-three    years,  ending  in  18:^4,  all  of  whom  were 


one  liLiiidieil  or  iiioii'  yi'ars  old,  Itrsides  six  others, 
the  dates  of  whose  death  were  unkiiow  ii.  the  ehU'st  of 
wlioiii  was  one  huiidi-eil  and  twenty.  Dr.  Worcester 
gives  a  table,  l)eL;'iiiiiing  in  1<S(I8  and  en(UnL;-  in  1S21, 
exhibitmg  a  list  of  oni'  Inindred  and  tliirty-two  persons 
in  the  United  States  who  had  attained  the  age  of 
one  hnn(h-ed  and  ten  years  oi'  n[)wai(ls  :  three  at  one 
hundred  and  thirty,  threi'  at  one  huiuh'ed  and  thirty- 
four:  one  at  one  liundred  and  thiity-live  ;  two  at  one 
huiuh-etl  and  thirty-six;  one  at  one  hundred  and 
thirty-seven  ;  one'  at  one  hundred  and  forty-two:  one 
at  one  hundred  and  forty-tliree  ;  one  at  one  Inuuked 
and  lifty  years   of  age. 

"In  the  beginning  of  the  year  18;")8,  tliere  were  in 
the  New  i-aighuid  States,  four  (dergynien,  all  educated 
at  Dartniouih  College,  eaeh  of  whom  was  one  iutinlred 
years  old." 

Dr.  ^lussey.  formerly  a  professor  of  anatomy  and  sur- 
gery at  Dartmouth  College,  says  that  Jolni  Gilley,  lorn 
in  tlie  eounty  of  Cork,  Ireland,  1<)90,  died  at  Augiiiita, 
Me.,  July.  1<S1;>,  aged  one  hundreil  and  twenty-four. 
••  I  saw  him  aftrr  sunset  of  a  cold  cvrning  in  Deceml'er 
at  the  age  of  aljoul  one  lnui(h-e<l  and  eighteen.  At 
tliat   time    he    took   the  whole  care   of   llie   eatth;   at   l-is 

barn,  and   eut   all    the    w 1    for  the   lire   in    his  liouse. 

He  lived    a  bachelor   till    he  was  between  seventy  ami 

111 


eig'litv,  A\licii  liL-  was  niunicd  to  a  n'iil  of  eighteen. 
Tlu'V  liad  viu;\i{  iliildicu  wlio  liad  gone  out  into  tlie 
world  "to  seek  their  fortune.'  leaving  the  old  folk.s 
to    take    care  of  the  liouiesteiid.'' 

'•  Ilcmy  Francisco,  horn  in  Fraiu^e,  died  near  Wliite- 
haU,  X.  v.,  in  Octohi-r,  l(S:i4,  in  his  om-  hun(h-c(l  and 
thirty-tiflli  year."' 

"William  Scohy,  a  native  of  Irtdand,  died  in 
Londonderr}',  N.  II.,  at  the  age  of  one  hundred  and 
ten  years.  When  he  was  one  lnin(h\'(l  years  of  age 
he  travelled  on  foot  from  Londonderry  to  Portsmouth, 
more  than  thirty-live  mik's,  in  one  day." 

"  IJoheit  .Metlin  died  in  17(S7  at  tlie  age  of  one 
hundred  and  lifteen.  lie  lived  for  some  time  at 
Portsmoutli,  and  followed  the  oeenpation  of  a  haker. 
He  WIS  a  great  })edestrian.  He  nsuully  hought  his 
Hour  in  lioston  ami  travelled  thither  on  foot.  He 
pertoi'ined  the  journey  in  a  day,  the  distance  heing 
then  ahout  sixty-six  miles,  made  his  pureh  ises.  put 
his  Hour  on  board  a  coaster,  and  returned  home  the 
ne>:t  day.  lie  was  eighty  years  of  age  the  list  time 
he  })erfonned  this  journey.  .Vt  that  lime  this  was 
thought  an  extraordinai-y  day's  journe\'  for  a  horse. 
The  stage-coaches  i('(|uired  the  greater  part  of  two 
days.  Col.  Atkinson  with  a  strong  liorse  and  a  very 
light  sulky,  once  aceomplishe(l  it   in  ;i  day.      lie  set  out 


early  in  tlu-  uu.rning,  a.ul  b.torc  he  rea.-luMl  (hvenland 
overtook  Metlin,  and  inquired  where  he  ^vas  bound. 
Metlin  answered,  to  r>osto)u  Atkinson  asked  if  he 
ever  expeeted  to  reach  there,  and  d.ov.  on.  Atkinson 
stopped  at  Greenhmd,  and  Metlin  passed  him;  they 
alternately  passed  eaeh  other  at  every  stage  on  the 
road,  a.ul  crossed  Cliarlestown  ferry  in  the  same  boat 

before  sunset. 

uThe  Hon.  M.S.  Watkins  of  Glamorganshire, 
visited  Lon.lon  at  the  age  of  one  hiuidied  and  ten, 
the  last  year  of  her  life,  to  witness  one  of  the  per- 
formances of  Mrs.  Sid.lons.  She  ascended  the  many 
flights  of  steps,  which  lead  to  the  whispering  dome 
of^St.  Panl's.  The  last  forty  years  of  her  life,  Mrs. 
W   is  said  to  have  lived  exclusively  o.i  potatoes." 

..Thomas  Parr,  of  Shropshire  (England),  died  in 
1636  acn-d  one  h.md.vd  a,.d  tifty-tu-o  years  and  nine 
,,,„„hs:  He  was  twice  marrie.!  :  the  lirst  time  at 
eiohtv,  the  second  time  at  one  Imndred  and  twenty 
yelirs;  he  had  offspru.g  by  e;u  h  mairiage." 

.Henrv  Jenki.is  of  Yorkshin-.  K..glan.k  liv.d  to  be 

eight  seo;.  and    nine,  or  one   hu.M.vd  an.l    sixtv-mne 

vears  of  age." 

.l...H.r    Za.te.i.    near    Temesvar,   in    Unnga.y,  died 

-     l-->4      it    the    a<re    of     ou''    hnndred    and 
January   o.    1  • -^-    ■''    ^"^    ''^-"^ 

t'io-htv-five.** 


1 


"Joliii  Rovin  and  ]iis  wife,  of  Temesvar,  Hungary, 
died  ill  1741,  lie  in  liis  one  liundred  and  sevent}'- 
second  year,  she  iu  her  one  hundred  and  sixty-fourth, 
having  lived  together,  man  and  wife,  one  hundred  and 
forty-seven  years." 

"There  Avere  in  the  United  States,  in  ISoO,  two 
thousand,  iive  IiuikIixmI  and  fifty-five  persons  over  one 
hundred  years  of  age,"  Axhich  Mould  make  ahout  one 
person  in  every  nine  thousand. 

I  have  not  given  this  record  of  longevity  mei-ely 
for  the  sakf  of  imjiaiting  statistical  information,  hut 
to  show  the  possil)ility  there  is  in  the  human  ron- 
stitution  for  living  vastly  longer  than  the  ordinary 
limit  of  mortal  existence.  When  a  person  arrives  at 
the  age  of  eighty  ^-ears  we  think  it  certain  that  the 
end  is  nearly  reached;  yet  one  person,  I  have  here 
mentioned,  lived  one  hundred  and  five  yeais  longer 
than  that.      If  one  has  livtnl  so  long,  anotlu-r  may. 

Those  mIio  have  lived  to  a  great  age  have  not 
always  heen  jiersons  of  great  strength  or  of  especially' 
uniform  health.  'V\\r  only  imlixidual  I  have  ever  heen 
personallv  acquaiiitcil  w  iih  who  lived  to  he  nearlv  one 
hundiv<l  years  of  age,  was  I\ev.  IJoland  Ilewelt,  who 
died  in  Northfield,  A^'rnioni,  in  Xovemher,  188G,  well 
advanced    in    his    ninet\-iiinth   vear.      lie   told    me    he 


114 


l,ul  ,u-vei-  Ihhmi  Nvluit  Nvas  leiiue.l  a  vctv  licallhy  man, 
an.l  luul  Iracl  several  severe  illnesses.  But  he  never 
kneNV  Avhat  people  meant  Avlien  lliey  s..nietimes  said, 
uthe  pains  an.l  aehes  of  oM  age."  It  could  not  be 
said  of  l>iHi  that  orc-at  longevity  Avas  Lis  inheritance 
from  his  parents;  for  his  father  died  at  the  age  of 
sixty-nine  and    his    mother  died  when  she  was  about 

thirtv  vears  old. 

Some  sav,  -  I  do  not  wish  to  live  to  be  old."  They 
mean  by  it,  they  do  not  wish  to  live  n.any  years  after 
beeoming  enfeebled  with  age.  The  persons  who  at- 
tained sueh  verv  great  age  did  not  live  after  they 
were  especially  enfeebled.  Feebleness  does  not  neces- 
sarilv  belong  to  age.  Us  presence  depends  upon  the 
life  ihe  old  person  has  led.  It  appears  fron.  aeeounts 
given  of  many  persons  who  have  lived  to  sueh  ad- 
vanced periods  that  they  continued  possessed  of  the 
powers  of  enjoyment  up  to  the  very  last. 


CI.IMATH. 


Climate  sho.dd  be  eonsi.lered  as  one  of  the  condi- 
tions of  h.alth  and  longevity.  There  is  no  doubt 
that  climate  exerts  an  intluenec  upon  Ihe  health,  and 
that  some  chmates  are  more  favorable  to  health  and 
longevitv    than    are    others.      As    a    rule    people    who 

115 


live  ill  a  imld  climate  live  to  a  greater  age  and 
are  larger  and  stronger  than  tliose  "who  live  in  ex- 
tremely cold  regions.  Extreme  cliniati-s.  cither  hot 
or  cold,  are  not  thoui-lit  to  he  the  nicst  cono-enial 
to  health  and  strength.  Tlidse  li\ing  in  extremely 
northern  regions  do  not  grow  to  nearly  the  size  of  the 
natives  of  more  mild  climates.  The  same  criterion 
:-an  hardly  he  applied  to  the  hot  climate;  for  the 
natives  of  the  latter  giow-  lo  full  size  and  freqtu'iitly 
live  to  a  great  age.  The  tempei'ate  zone,  however, 
is  considci'cd  most  favorahle  to  tlie  highest  develop- 
meid  of  mind  and  body  :  yi't  history  proves  that 
this  is  iai'  from   lieiiig  a  nde  w  itliout  an  exception. 

One  shotdd  study  the  climate  in  ^liich  he  resides, 
and  properly  relate  Idmself  to  its  demands  in  his  diet, 
clothing,  exercise  and  dwelling.  Man  can  so  lit 
himself  to  nearly  all  climates  as  to  live  healthfully 
in  them. 

The  climate  of  New  England  has  received  much 
criticism  for  ht'ing  so  condncive  to  catarrh,  consump- 
lion  and  pneumonia.  I)Ut  A\e  nnist  remend)er  that 
when  the  natives  of  the  Atlantic  coast  were  dis- 
covered by  the  wliite  race,  tliese  diseases  Avere 
unknown  here.  It  was  not  because  of  anything  in 
the  constitution  of  the  >»oith  American  Indian  that 
indemnified  him  against   tliese  diseases  ;    for  since    lie 

1  n; 


has  l)ee()me  -  parlially  civili/A-d "'  liis  g-ivatest  foe  is 
found  to  be  consumption.  Tt  is  l)a(l  food,  diink, 
clotliin'4,  liouses  and  lial.its  lliat  reiulei-  ilie  climate 
in  tins  pail  of   ilu'  country  unkind. 

In   cnunicrating    the    conditions    of    health    Ave  Avill 
mention,  hrst 

PEOPER    YENTl LATIOX. 

When  thi'  air  has  been  breathed  it  becomes  not  only 
uninvio-orating-,  but  deadly  in  its  eifects. 

Oni-  houses,  as  a  general  rule,  are  so  constructed 
thai  either  they  fail  to  protect  the  inmates  from  the 
cold,  chillin--  currents  of  air,  or  allow  no  fresh  air  to 
pass  tlnou-h  thi;  rooms.  In  either  case  health  is 
impaircil  and  life  endangered. 

Allowing  a  cold  current  of  air  to  continue  blowing 
upon  any  part  of  the  person  is  liable  to  produce  a 
congestion  which  will  result  in  a  form  of  disease  that 
is  in  accordance  witli  the  natur.-  of  the  part  and  the 
temperament  and  tcndcn<ies  of  tin-  individual.  On 
the  other  liaiid.  habitually  occupying  rooms  that  do 
not  admit  a  free  passage  of  aii-,  an<l  where  much 
of  the  air  is  breathed  over  many  times,  poisons  the 
blood,  enervates  the  enliie  system  and  renders  the 
person  susceptible   to   any  and    every   form  of  disease. 

117 


Windows  ar(i  not  pi'oper  vcniilators  in  llio  Avinter 
seasdii.  \'>y  opi'iiiiiL;-  ilic  ^\■in(lo\\'  a  yreat  dual  of 
luat  is  lost  from  tlie  room,  llicrefore  there  is  added 
expense  of  fuel;  also  a  sudden  sticam  of  eold  air 
must  fall  upon  some  jiail  of  the  room,  so  tliat  one 
sittinjx  near  tlu^  window  feels  the  damao-iu"'  chill,  and 
those  farJiei'  away  reeeive  it  u[)on  the  lowei'  exticmi- 
ties,  eliilliuL;'  ilicm  and  drixiuL;"  too  mnrh  blood  to  the 
liead,  already  oi)[)resse<l  with  the  heat.  The  liouse 
should  ])e  made  in  everv  jiart  to  shut  out  cold  in 
winter  and  heat  in  sunnner.  For  the  A\iiiter  season 
external  windows  should  he  adde(l. 

Even  if  a  person  li\es  in  a  hired  house,  and  is  to 
stay  thei-e  hut  one  winter,  it  wouhl  ]iav  him  to  put 
on  these  outside  Avindows.  The  fuel  saved  the  ilrst 
winter  would,  as  a  I'ule.  paA*  for  the  cost  of  the 
windows:  l)esides,  they  would  ])revent  great  liability 
to  sickness,  foi-  thi're  is  no  more  effi'ctual  A\"av  of 
taking  cold  than  hy  sitting  near  a  windo\\'  wliicli  has 
but  one  thickness  of  glass  helweeii  the  jierson  and  the 
cold  outside  air.  The  waiiii  ail'  nl'  the  room  coutin- 
tially  strikes  against  the  cold  glass.  In  condensing, 
it  beeomes  hea\  iei'.  and  c()nse(pienll\-  falls  from  tlie 
window  in  sueli  a  steady  current  that  in  a  cold  day 
it  may  be  felt  like  a  chilling  blast  coming  from  the 
outside.      People   in   eonsetpu-ncc   of    feeling   this   draft 

lis 


think  the  cold  ;iir  is  coiniiiL;'  in  urouiid  the  A\iii(h)w 
aiul  liiok  tnr  siiiiir  iiicaiis  ol'  iikui.!  lij^litly  litliiin'  the 
wiiuldw .  Instead  id'  tliis  an  (lUlsidc  window  sliouhl 
])e  a(hlr(h  There  sliouhl  lie  aii  open  lirt'phuH-  in  every 
room,  even  jI  ihe  house  is  so  healed  that  Jio  lire 
is  needed  ;  then  the  fresli  air  should  he  eondueted 
from  the  outside  iu  passages  that  will  eairv  it  from 
near  tlie  l)ase  of  the  outer  wall  of  the  house  to  the 
ceiling,  then  conveyed  by  a  })assage  made  for  the 
purpose  to  the  centre  of  the  loom,  A\here  it  s]H)id(l  be 
allowed  to  fall  in  small  jets  through  a  large  centre 
piece.  By  thus  conducting  the  air  in  close  passages 
up  through  the  ^valls  of  the  dwelling,  no  hot  air  will 
escape;  for  liot  aii-,  In-ing  lighter  than  cold,  will  not 
fall.  The'  ehiuine\',  Ix'ing  warm,  will  diaw  llu'  cold 
air  from  the  lloor,  thus  allowing  the  ,ur  from  the 
outside  of  the  house  to  pass  into  the  room  and  fall 
into  tlie  overheated  air  nt  the  top  of  it,  and  become 
warmed  by  tlie  sur[ilus  heat. 

In  a  well  warme(l  i-oom  tliere  is  always,  iicai'  tlie 
ceiling,  a  hi^h  deLjrct'  of  In  at  which.  couM  it  be 
titili'/.e(l,  would  warm  a  sullicieiit  amount  of  cold  air 
witli  whii-h  to  A'cntilate  the  room.  Some  think  a 
room  is  sul'liciiMitly  ^•entilat(Ml  if  fresli  air  is  l)rought 
from  the  outside  thiough  the  furnace.  If  there  ia 
an    open   lircplace    in    all    the    rooms,    this     tlu'or}'    is 

119 


true;  but  the  air  wlieu  heated  by  the  furnace  be- 
comes so  div  tliat  it  absorbs  the  moisture  from  the 
mucous  meinl)rauc  of  tlie  nose,  mouth,  broiuhial  tubes 
and  ilif  air  cells,  to  an  alanuiiiL;-  extent.  Vessels  con- 
taining- water  are  ustially  found  in  liot  air  furnaces, 
but  they  are  so  jjlaced  that  the  evaporation  is  not 
suflicient  to  properl}^  moisten  the  air. 

Tlie  subject  of  ventilation  should  command  serious 
atteniion.  Few  persons  can  g-overn  the  ventilating 
mechanism  of  the  rooms  they  occupy,  and  each  one 
is  called  niton  to  nianao-e  the  means  of  oblainino- 
fresh  air  in  his  own  room  the  best  he  can.  Let  him, 
therefore,  exercise  his  ino-enuitv  in  so  chano-ino-  the 
air  as  to  give  him  a  healthy  atmosphere  to  breathe, 
and  at  the  same  time  receive  no  chill.  Better  poor 
air  than  a  chill. 

LiniiT. 

The  infltience  of  sunlight  as  a  health-producing 
agent  is  by  no  means  to  be  overlooked.  Sh  James 
Willie,  2)hvsieian  to  the  emperors  Alexander  ami 
Nicholas  of  Russia,  reports  that  in  the  hospital  where 
sunlight  Avas  excluded,  the  death  rate  was  four  times 
as  great  as  in  one  into  which  the  sunlight  penetrated. 

I    have    known    persons  who    had    been    considered 


liojiL'U'ss    iii\ali(ls    to   ciiii-    llu'iiiscU cs    liy    1\  ing'   in    lli^^ 
suiiliq'lit,   allow  iiiL;-    the   r;iys    to   lall   diiectly  upon   llic 
entire   No(l\-.   except    tlie  eyes,   for  several    lioiirs   each 
dav.      ])r.    Kane    wrote    diiriiie-    his    exjiloriii^-    ex^iedi- 
tiou  :      " 'ilie     day    is     heL^iuiiiiiL;-     to     l;1ow    with     the 
aiiproaeliiiie'    sun.       'Hie    soutli    at      noon,    lia-^    almost 
an    oranee    tin^c.      In    ten    days    liis    direct    iays  Avill 
reacli    our  liilltops:    and   in    a   week    at'ti'r   lie   will    be 
dispensiiiL;'  liis    blessed   uiedieinc   auioni;-   our  siitTerers. 
The    eiuning  sun   a\  ill    open   apjiliances   of    moral    lHd[) 
to  the  sick,  and  ^ive  energy  to  liygienie  resorts  Avliieh 
I    am    anauging    at    this    moment.     For  the   last    ten 
(lavs  we  have  been  watehiug  the  growing  Avarmth  of 
the  laudseape   as  it  emerged    from   the   buiie<l  shadow 
through   all   the  stages   of   distinctness  of  an   Ji>dia    ink 
washing,  stej)  by  step,   into   the  sharp,  bold  di'tiuitii.n 
of  a  desolate  harbor  scene.      \\'e   lia\f    marked    every 
dash   of   color  which   the  great    raiiiter.  in    His   beiievo- 
lenee,    vouchsafed    us;    and   now     the    eni[inrpled    Imes, 
clear,  unmistakable:    the  spicading   lake,  the   llickeiing 
yellow,   peering  at    all     these    pool-   wri'tches!      ]-".very- 
where  siipeilat i\e  lustre  and  unspeakable  glory."' 

Let  us  be  careful  how  we  exclude  this  frieml   from 
our  ]i<')uses  or  his  kind  lavs  from  our  l)odies. 


121 


JJATHING. 

Tlie  cliief  office  of  iLc  skin  is  not  to  cover  tlu'  Lodw 
1'he  skill  is  ;iii  orLi'au  iii\(>l\iiio-  most  important  func- 
tions. Jt  tiiust  eliminate  many  onnccs  of  effete  matter 
from  the  body  daily,  or  much  disease-ensfenderins" 
material  is  left  in  the  l)lood,  and  the  Innq-s  and  other 
organs  are  overtaxed  in  .uKliiig  to  their  own  dmies 
the  A\()rk  A\"hicli  should  lie  })ei  foinuMl  1)\'  tlie  skin. 
The  poivs  of  tlie  skin,  throuqli  ^liicli  should  escape 
so  milch  of  the  impttiities  of  the  hod\.  tiiMpiently 
heconie  (doL^^i'd.  .\t  oilier  times  they  become  too 
active,  and  an  nnnatnral  amount  of  peispiration  takes 
place. 

]*roper  bathiiiLT  A\ill  previ'id  both  of  these  dillicul- 
ties,  by  cleansing  the  jiores  and  kee[>ing  them  free, 
and  by  giving  to  tlieiii  due  tone  to  snstain  their 
coiitiaetile  power.  It  is  (Urticuli  to  prescribe  any 
exact  rules  for  l)ailiiiiL;-;  theiid'ore  ^\•e  Avill  suggest  a 
few  general  directions. 

Do  not  take  a  ])lunge  bath  either  hot  or  cold  Axithiii 
two  hours  ot'  a  meal. 

Xe\-er  allow  a  chill  after  bathing. 

Jf  a  chill  Jollow   a  bath,  injury  has  been  doiu\ 

The   laws    of  health  retpiire   that  one   should   bathe 


122 


(liiily.  Tlic  Iviiid  of  lialli  depeiuls  iniuli  iipou  the 
^viK'i-al  coiiditiDii  (if   llic  person. 

A  ft'W  ail'  beiu'titcd  by  a  }iluiig-e  into  cold  water, 
but  tlu'v  are  jjersoiis  of  great  vital  resources. 

A  spouoc  l)ath,  taken  as  ra[)idly  as  ])Ossible,  followed 
by  (juiekly  w  ipiny;'  the  person  ^\■ith  one  towel,  then  a 
severe  iuI)l)inL;-  with  a  fresli  towel,  is  the  safest  and, 
(ii'diiiarily,  the  best  form  of  bath.  Moii'  than  one 
towel  shdidd  always  be  used,  or  a  sullieient  glow  of 
the  skin  ^\ilI  not  be  oljiaiiied. 

TIME     FOK     J5ATII1XG. 

The  best  time  for  bathing  is  inimeiHately  on  rising, 
the  next  best  is  at  tlie  time  of  retiring.  l*'or  invalids, 
eleven  o'ehu-k  in  ilie  fort'iKKHi  is  the  In-st  time. 

EXEIJCISE.    M-iri:X    AND    TTOW    MT'Cir. 

The  exercises  descriljed  in  this  work  should  be 
taken  in  their  consecutive  order,  for  one  division  of 
exercises  prepares  the  body  for  tlie  following  division. 
One  division  assists  all  tlie  others  in  producing  the 
proper  physiological  eifeet,  and  therefore  they  should 
all  be  taken  in  their  logical  order,  not  a  part  of  them 
at  one  time  and  the  icmaiiiiler  at  some  future  time. 

123 


THE      MOST     FITT1N(;      TIME     AT     WHICH     TO     TAKE 
TJ1I-:     EXERCISES. 

A  liealthy  person  eaii  lake  llu'iii  A\ilh  heiietit 
le^ardless  f)f  tlie  nearness  to  nieal-tiinc  :  l)ut  tliose 
in  delicate  health  sliould  take  some  care  not  to 
exereise  within  from  one-half  hour  to  an  liour  of 
their  meals. 


THE    NUMBER    OK    TIMKS    IX    THK    1>AV    A     I'KRSON 
SHOULD    TAKE      TIIK    EXERCISES. 

The  exact  nund)er  of  times  a  pei'son  should  gx) 
through  tlie  exercises  during  the  day  cannot  he  made 
an  nnvaryiuo-  }ule  heeause  there  are  so  maiiv  thiiiys 
to  he  tala-ii  into  consideration  in  eaeli  iiidividu;d  case. 
A  person  who  is  in  reasonably  good  health,  and  is 
taking  no  other  exercise,  should  take  the  exercises 
cai'efuUy  six  times  a  day.  Tliose  who  are  exercising 
ill  othei-  ways  may  take  them  twice  a  day.  Kvery  one 
slmuld  take  them  on  ii'tiiiug  at  niuhl,  no  ni;itlci-  how 
fatigtied,  for  the  purpose  of  e(|Uali/.iiig  the  circulation 
previous  to  sleeping.  If  one  goes  to  sleep  after  pur- 
suing some  line  of  work,  eithei-  ])hysieal  or  mental, 
the    blood    c(»ntinues    to    ciiiulaie    unequally   through 

124 


the  syslfiu,   ilius    |)iv\eiiliiig-  sk'c|i   I'loni   giving  eiilire 
recuperatiou. 

THE    NUMBER    OF     TloUKS    OF    SLEEP    ItEQUIKED. 

It  is  inipossiLk'  to  ]iiesenl)o  ;i  rule  t'oi-  llu-  number 
of  lioiirs  oiit  of  every  tweiiiy-i'our  lliat  one  should 
sleep.  Persons  of  some  temperaments  recjuiic  niore 
sleep  lluin  persons  of  other  t eni[)er,inients.  'llu'  slow, 
bilious  temperament  does  not  admit  of  as  ra})id  recu- 
peration as  is  Avrought  in  one  of  sanguine  temperament. 
Then  again,  at  one  jieriod  of  life  a  i)erson  needs  more 
sleep  than  at  another  }:eiio(L  Children  and  aged 
people  need  more  sleep  tlian  persons  in  middle  life. 
Again,  while  following  one  pursuit  an  iiidixidual  may 
re(]uii-e  more  sleep  ihan  -when  following  some  other. 
Jeremy  'I"a\lor  dedaics  that  tliree  hours  of  sleep  out 
of  every  twenty-loui-  aic  suriicicui.  hoid  Coke  says 
seven  hours  are  tin'  re()uiir(l  nunihrr  and  Si)'  ^\  illiam 
Jones  agrees  with  him.  Sir  John  Sinclair  mentions 
eifht  houi's.  And  so  one  mi<'ht  (luote  an  endless 
nundK'r  of  diffeivnl  authorities  without  coming  to  any 
lixe(l   rule. 

Many  persons  are  much  Irouhlcd  with  wakefulness 
in  the  night.  This  may  he  owing  to  diffcivnt  causes, 
such  as  improper  nourishnu-nt.  insuflicienl  nourishment 

]2."> 


or  overeating.  It  nia}'  1)c  in  consequence  of  irregular 
habits  in  regard  to  rest,  'ilicn  there  are  some  persons 
wlio  arc  iiu-apable  of  sustaining  t'xt'rtion  for  h)ng 
periods  of  linu-  ;  and  such  aic  sometimes  wakeful  a 
portion  of  the  night  and  are  obliged  to  sleep  more  or 
less  in  the  daytime.  'J'liey  are  of  elastic  but  not  of 
enduring  tem[)eraments.  I'hen,  again,  some  are  Avake- 
t'ul  a  portion  of  every  night  from  trying  to  sleep  more 
than  is  necessary. 

John  Wesley  givi-s  in  his  own  experienc-e  an  inter- 
esting illustration  of  this,  lie  A\  rites  "If  one  desires 
to  know  exactly  A\hat  (piantity  of  sleep  his  own 
situation  recjuires,  he  may  \cry  easily  make  the 
experiment  which  I  math'  al)out  sixty  years  ago.  I 
then  A\aked  about  twelvi'  or  one  and  lay  awake  for 
some  time.  I  readily  concluded  that  this  arose  from 
my  lying  in  bed  longer  than  nature  reipureil.  To 
be  satisfied  I  procured  an  alarm  A\hich  waked  me  the 
next  morning  at  seven,  nearly  an  hour  earlier  than 
I  rose  before  ;  yet  I  lay  awake  again  at  night.  The 
second  morning  I  rose  at  six.  but  notwithstanding  this 
J  lay  awake  the  second  iiight.  The  third  morning  I 
rose  at  five;  but  ne\erthclcss  1  hiy  awake  the  third 
night.  The  fourth  moiinng  1  rose  at  four  (as  by  the 
grace  of  God  I  have  done  ever  since)  and  lay  awake 
no  more.     And  I  do  ntd  lie  awake,  taking    the  year 

126 


round,  a  quarter  of  an  liour  together  in  a  month.  By 
the  same  experiment  (^rising  earlier  and  earlier  every 
morning)  may  every  one  find  how  much  sleep  he  really 
Avants." 

Without  douht  till-  rule  lits  Ih'Iwcl'Ii  \'\\v  and  ei^lit 
hours,  and  at  or  somrwhiMi.'  iK'twcen  tliese  two  ex- 
tremes, each  person  Mill  find  his  needed  amount  of 
sleep. 

Some  persons  form  the  habit  of  slee[)ing  too  much, 
thereby  enervating  the  forces  of  the  system.  I  Avouid 
like,  howevei',  to  give  a  A\ord  of  caution  to  parents  in 
reo'ard  to  treatment  of    children  in   this  matter.     'J'hc 

o 

child  never  feels  like  sleeping  any  more  than  it  needs 
to.  Many  cliildren  have  been  wholh"  or  partially 
dwarfed  by  being  deprived  of  sufficient  sleep.  Let 
the  chiliJ  sleep,  Jo  not  wake  him.  One  person's 
experience  is  not  a  rtde  for  another. 

Tin-:    ISKSI'    TIMF,    Foi;    SLEEP. 

Tlie  best  time  for  sh't-p  is  between  the  lioui-s  of  nine 
at  niij-ht  and  five  in  tlie  morninof. 

The  rule  that  .John  Wesley  gives  has  a  trutli  in  it 
woilli  considering ;  but  wc  mu.4  take  into  consideration 
that  .Toliii  Wesley  had  such  habitual  command  of  him- 
self in  every  way  that   it   was  comparatively  easy  for 

1-21 


liim  to  ascertain  a  rule  for  liiniself  in  regard  to  the 
amount  of  sleep  lie  requiied.  Jt  may  be  more  diirieult 
for  persons  \v]n)  do  not  live  in  sneli  a  consistent  manner 
to  determine   llie  (juaiility  of  slee])  tliey  need. 

John  Wesley  rose  at  four,  and  for  sixty  years 
enjoyed  the  glories  of  murning.  Many  have  written 
of  sunsets,  few  of  sunrises.  Witliout  doubt  the 
r(>ason  is  that  few  writers  are  in  the  habit  of  seeing 
nature  in  the  early  morning.  ,Vs  indeseribablv  beau- 
tiful as  sunset  is,  it  is  no  more  inspiring  to  the 
imagination  of  the  poet  than  are  the  splendors  of 
sunrise.  Then,  in  addition  to  the  ''beauty  of  early 
morn.**  there  is  a  physical  exhilaration  experienced 
by  the  early  riser  eiiiii'ely  unknown  to  those  who 
indulge  in  the  morniiig  nap.  Xotw  ithstaiiding  that 
"early  to  bed  and  early  to  rise"'  should  be  insisted 
uj)on  as  the  ideal  standard,  and  that,  other  things 
being  e(pial.  life  yields  more  to  those  who  obe}'  it, 
there  aic  some  so  uid'oilunalely  organized  that  it 
is  doublful  if,  under  any  eiicumstaiiees.  the\-  could 
ol)tain  their  needful  sleep  before  li\c  in  ihe  morning. 
I  have  known  two  childivn  who  furnished  excellent 
illustrations  of  the  fact  that,  while  most  peopU-  are 
Ncry  much  healthier  in  follow  ing  the  inle  of  getting 
all  their  sleep  between  nine  it  night  and  lixi-  in  tlie 
morning,   there  are  some  who   nvc  wholly  unable   to  do 

liiS 


this.  Tlu'Sf  two  cliildifii  \\l'1'l'  always,  dunu^-  child- 
liood,  tukU'i-  tlif  saiiK'  iiillui'iiet'S,  yet  one  was  awake  as 
eai'h'  as  live  and  always  aslci'p  at  se\'eu  at  nit^lit,  wliile 
the  other  could  not  t(o  to  sleep  early  nor  rise  early. 
The  parents  tried  eAery  expiMlient  in  their  [)ower  to 
correct  the  habit  of  tlie  one  ^\ho  sle})t  late,  hut  with 
no  success  whatever.  Feebleness  and  e\en  positive 
illness  followed  I'very  attempt  at  changing  her  habit. 
V/lien  this  child  grew  to  womanhood  she  used  every 
means  to  create  a  change  in  herself  in  this  respect,  but 
with  no  good  results. 

\\'hile  nature  has  jirovided  general  rules,  let  us  be 
careful  in  the  treatment  of  our  children  tliat  we  do 
not  attempt  to  make  what  is  a  general  rule  apply  to 
everv  indi\idual  ease. 

CLOTHING. 

"We  sliall  in  this  place  consider  the  matter  of 
clothing  in  regaid  to  temjierature,  ha\ing  elsewliere 
spoken  of  tlie  necessity  of  the  freedom  it  siiould 
allow  in  exeicise. 

I  w  i>h  here  to  say  only  a  woid  in  regard  to  clotliing 
being  so  worn  as  not  to  hindei-  the  five?  exercise  of  all 
the  muscles  :  and  ihatworil  1  wish  to  give  to  motliers 
aud  to  all  who  have   tlie  care  of  small  children.      The 

120 


waists  of  little  girls,  in  many  instances,  are  prevented 
from  developing  lo  tlu'ir  lull  size  by  liaving  the 
clothing-  so  close  as  to  he  termed  '•' a  good  lit."  Nature 
always  does  the  best  she  can  under  the  eireumstances. 
The  lungs  need  free  play  for  respiration,  and  nature 
makes  givat  efforts  to  secure  it  for  them  when  they  are 
in  an}-  way  restrained. 

If  there  is  the  slightest  restraint  from  the  clothing 
being  too  close,  the  waist  of  the  body  will  shrink  from 
filling  the  waist  of  the  garment  that  it  may  have  full 
freedom  to  expand  duiing  inspiration.  In  making 
the  Avaist  of  the  garment  eare  should  be  taken  that 
room  be  left  between  the  body  and  the  garment  for 
the  utmost  expansion  of  the  Ijody  without  the  slight- 
est restraint  from  the  garment.  While  the  dress  is 
being  iitted  tlie  I'liild  is  (juiet,  and  the  Ijreathing 
reposeful,  but  it  must  be  remembered  that  when  the 
child  runs  and  plays,  wliieh  is  its  right  and  necessary 
privilege,  the  respiration  is  greatly  increased.  So 
much  is  it  increased  that,  though  the  garment  is 
perfectly  free  while  the  ehild  is  in  repose,  it  requires 
t■\^■o  inches  more  in  tlie  cireumfercnce  of  the  waist  for 
the  added  action  of  the  lungs  caused  by  vigorous 
exercise.  Another  way  in  A\hieh  the  child  is  some- 
times injured  is  by  the  bad  fashion  of  wearing  too  long 
clothing  in  earl}-  childhood.      Whatever  may.be  said  in 

l;JO 


favor  or  against  the  long  skirts  ^vorn  l)y  women,  and 
liowever  tyrainionsly  custom  exerts  her  power  in 
restraining-  ihe  frenloni  of  healthy  exercise  in  ihe 
adult,  a  mother  should,  in  spite  of  Fashion,  provide  for 
the  health  of  ilie  little  child  for  which  she  stands 
responsible. 

About  once  in  so  many  yeai-s  it  becomes  the  fashior. 
to  bestow  the  long  skirt  upon  children.  Tlicn  the 
fashion  changes  and  the  skirt  extends  no  lower  than 
the  knees,  wliich  is  its  proper  limit.  Is  it  necessary 
that  intelhgent  mothers  should  yield  to  the  long  skirt 
fashion,  and  thereby  burden  their  little  ones  in  a  way 
that  will  prcvt'nt  development  of  strength  aiul  grace? 
:Mothers  should  think  of  wdiat  the  law  of  God 
demands  in  the  care  of  their  chihhcn,  and  be  sure 
thev  vield  to  the  demand  of  fashion  oidy  so  far  as  is 
consistent  with  the  laws  of  nature.  Motliers  intend 
no  wrong  to  theii' cliildren  in  tliese  respects,  but  tliey 
do  not  oive  sullicieut  thought  to  the  subject.  There 
are  many  mothers  who  would  not  for  thi-ir  lives 
violate  one  of  the  laws  God  wrote  u[ion  tabU-ts  of 
stone,  wlio,  tlnough  inexcusal)le  ignorance  and  thonglit- 
lessness,  violate  the  laws  lie  has  written  in  the  consti- 
tution of  their  children.  One  never  knows  what  life 
aiul  iiealth  extinguishing  machines  fashion  may  invent 
and  impose  upon  society  at  any  time.     Our  only  safe- 

131 


oiKvi'l  in  this  respect  is  tlie  knowledge  and  application 
(;f  science  in  resisting  the  freaks  of  fashion.  The 
legitimate  use  of  clothing  Ls  to  protect  the  l)ody 
against  sucli  degrees  of  temperatnre  as  are  uncongenial 
to  it.j  condition.  A  snfficient  amount  of  clothing 
should  be  worn  to  prevent  too  great  a  loss  of  heat  from 
the  body.  The  amount  of  clothing  required  for  this 
is  largely  determined  by  sensation.  The  best  general 
rule  for  determining  the  (]uantity  of  clothing  that 
should  be  worn  is  tlu-  amount  lecj^uired  to  secure 
comfort ;  for,  generally  speaking,  tlie  2^omt  of  comfort 
is  the  point  of  health. 

There  are,  however,  a  few  exceptions  to  this  rule. 
Sensation  is  not  always  a  safe  guide  in  the  matter  of 
clothing,  because  sensation  is  modified  by  use.  A 
person  may  so  accustom  liimself  to  wearing  less 
clothing  than  licalth  recpiires  tliat,  althongli  lie  expe- 
riences some  discomfort  while  foiniing  the  habit,  the 
sensibilities  adapt  themselves  to  liis  liabits  after  a  time, 
and  lie  feels  comfortable,  though  not  pro[)erly  pro- 
tectc(l.  If  the  body  loses  too  much  heal  the  blood  is 
impoverished,  the  \ilal  oigans  are  weakened,  and  the 
system  suffers  from  a  dimiiiulioii  of  power  thiough 
all  its  parts.  Another  exception  to  the  infallibility  of 
sensation  as  a  guide  is  in  the  case  of  Mearing  too 
much  clothing  during   the  warm    season  of    the  year. 

132 


Bv  Avcariiii;-  inn  niiicli  '•lotliiiii;-  in  uanu  AVi'iitlicl 
or  i:i  wanii  ](>(iiii>,  tin-  .^kiii  Ik'coiiil's  wt-akfiicd  and 
morl)i(ll\"  sfusi'iiw  to  cool  aii.  Tlic  skin  is  not  only 
weakened  bv  too  inudi  clotliin"-,  l)nl  tlic  energy  of  the 
small  arteries  tliat  su[i[ily  tlie  skin  sulTcrs  a  loss  of  tone 
in  till-  nmsciilar  eoaling  with  whidi  llu'\'  are  lined,  and 
therefore  they  fail  to  convey  the  hinod  to  ilie  surface 
of  the  hodv  whenever  the  tenipei'aturt'  is  lowered  even 
iu  a  sntall  degree,  and  a  chill  and  a  cold  are  the 
conse([iiences. 

If  one  concludes  he  is  wearing  too  nnieh  clotliing 
lie  should  leave  it  off  very  gra(hially,  and  commence 
to  do  so  during  llie  hottest  weather,  and  should  talcc 
great  pains,  nmining  and  evening,  to  bathe  in  tepid  or 
cold  water,  and  lub  the  person  with  eitlier  a  flesh 
brusli  or  coarse  towels.  One  sliould  always  take  off 
all  his  clothing  at  nighl  and  e\pi>si'  the  enlire  person 
to  the  air  in  tin;  room:  but  the  inom  should  exhibit 
the  mercury  at  not  less  than  sixty-live  degrees,  unless 
tlie  individual  is  healthy  and  used  to  such  exposure. 
The  skin  needs  to  come  in  contact  with  fresh  air 
dailv.  One  shoidd  never  wear  a  garment  at  night 
tliat  has  been  worn  during  the  day.  Litth'  cliildreu 
>hoidd  be  protected  fiom  tlie  temperatun'  that  is 
near  the  lloor  which  i>  always  cooler  than  the  air 
llrat    is    hiuher   u[i     in    the     room.      1    liave     tound     the 

i;;:; 


temperature  in  a  room  \vliere  ilie  ceiling-  was  only 
nine  feet  liiyli,  lo  v:ny  fuiij-  degrees  between  ceiling 
and  floor.  This,  of  course,  was  in  the  coldest  weather 
in  the  winter,  for  such  a  difference  conkl  not  exist 
in  the  summer  season.  The  mercury  stood  at  eighty 
near  the  ceiling  and  at  foity  ne.ir  the  floor.  Adults 
were  comfortal)le,  seated  in  the  i-ooni  with  good  winter 
garments  on.  But  what  Mas  tlie  condition  of  little 
eiLildren  who  Avere  })laving  on  the  floor?  Not  long 
since,  during  a  Jamiary  morning,  the  mercury  ranging 
within  fifteen  degrees  ol  zero,  I  called  at  a  friend's 
-louse  where  a  little  one,  with  naked  legs,  was 
jjlaying  on  the  floor.  The  cliild  soon  gve^v  irritable 
and  the  mother  wondered  at  it,  saying,  "I  think  the 
child  feels  cross  during-  cold  days  because  the  elec- 
tiicity  affects  its  nerves  ;  fen-  it  is  a  veiy  sensitively 
organi/.ed  child,  just  like  its  mamma."  I  took  up  the 
child  and  found  its  legs  so  cold  that  they  must  have 
been  in  pain. 

In  these  days,  when  scientific  terms  are  household 
words,  people  fiequeiitly  hunt  up  some  veiy  obscure 
and  remote  cause  for  disease  instead  of  taking  tlie 
pains  to  exercise  a  little  common  sense  in  discovering 
and  I'emoving  causes  that  are  right  at  hand  and  under 
their  control. 

Indolent  minds  seek  for  rules  to  guide   tliem   in   all 

1^4 


niattei-s  of  IhmUIi,  l)ut  no  ailiilraiy  nili^s  can  1h'  given 
^vlli^■ll  will  apply  to  cveiy  t-ase  ilial  may  arise  ;  many 
valualtlc  suggestions  may  l)e  given,  Inil  no  rule  or 
suggestion  slioul<l  be  allowed  to  take  the  plaee  of 
constant  watelifuluess,  tlioughtfulness  and  care.  I 
write,  not  to  lay  doM-n  rules,  but  witli  the  hope  of 
stinuilating  earnest  thought  on  the  subject  of  securing 
health  by  obeyuig  its  la\\s. 

FOOD. 

In  discussing  food,  the  first  question  that  arises  is 
in  regard  to  the  kind  of  food  natural  to  man.  This 
question  touches  primarily  the  nmeh  discussed  subject 
of  A\lu-lher  man  is  natuirdly  a  vegetable  eater  or 
whether  he  is  carnivorous.  CuAicr  says,  "fruits 
roots  and  surcuhMit  parts  of  vegetables  appear  to  be 
the  natural  food  of  man.''  To  thi.;  view  most 
scientific  nien,  who  lun-(.-  car.-fnlly  investigated  the 
subject,  seem  inclined;  and  I  am  fiill}-  pcrsuadcMl 
thai  it  is  the  correct  view.  T.ut,  ANhile  it  is  true 
that  man  is  natnrally  a  vegetable  eater,  it  is  also 
true  that  a  large  part  of  the  human  race  lived  for 
untold  ages  in  regions  where  it  was  impossil)le  to 
obtain  sul)sistence  from  the  vegetable  kingdom  alone, 
and  were  therefore  compelled  to  resort  to  llesli  eating. 


.Ml  iiorllirru  vdci's  ]ia\c  fed  on  ;i  juixed  diet  for 
many  thousands  of  years,  until  meat  eating  is  become, 
to  some  extent,  a  second  nature. 

]\rany  jicrsons  live  and  tliii\-('  on  an  exi-lnsiveh' 
vegetable  diet.  Others  have  tried  to  maintain  health 
on  sueli  a  diet  but  liave  miserably  failecl,  and  have 
been  obliye(l  to  return  to  a  mixed  diet. 

"Were  it  not  for  the  fact  that  a  second  nature  has 
been  iiKhiced  hy  meat  eatiiiL;-.  I  should  at  once  and 
unreservedly  advocate  a  strictly  vegetable  diet  for  all 
persons;  and  nige  it  on  tlie  ground  that  the  races  of 
men  who  excdude  meat  fi-oni  (heir  diet  are  the  most 
robust  and  strong,  and  attain  the  liighest  degree  of 
longevit3^  I  have  no  doubt  the  time  Avill  come,  but 
it  nmst  come  l)y  degrees,  -when  ]neat  Avill  not  be 
used.  The  Lim's  of  economx'  \v\]]  induce  vegeta- 
rianism, lluniboldt  declares,  Uj)()n  a  careful  estimate, 
that  an  aci-e  of  ground  is  capable  of  growing  bananas 
in  suriieieiil  (quantity  to  support  fifty  pei'sons.  It  is 
A\'cll  knoA\]i  that  enougb  meat  could  ]n)t  be  su])ported 
on  a]i  acre  to  keej)  inore  lliaii  jivi'  persons.  It  A\ill  l)e 
b)ng  before  the  race  \v\\\  lie  compelled  to  exclude  meat 
from  principles  of  economy,  and  so  gradual  Avill  be  the 
cbange  that  no  harm,  but  great  good  A\ill  come  (if  it. 

Xo  rule  can  be  established  that  A\ill  apply  ^^•ith 
e<pial  benefit  to  all  jiersons  in  regard  to  eating  meat. 


Let  lis  sav  tills.  iKJAvever,  that  it"  a  vcg-ctaLk'  diet 
has  heen  tried  hy  any  peison  and  it  is  found  to  agree 
Avi'iU  him,  let  it  by  all  means  bo  continued,  I'cr  it  is 
the  ideal  food.  T^ang'sdorf  says,  "  Thi,'  pe()]^:l('  of  the 
]\[;ir(|uesas  and  AVashington  Islands  excel  iu  beauty 
and  grandeur  of  form  all  tlie  other  South  Sea  i  landeis. 
]Many  of  them  miglit  N\Hdl  be  placed  beside  the  most 
celebrated  clicf  <ra>7irreit  of  antiquity  iind  they  Avould 
lose  nothing  bv  the  comparison."  They  jicAX'r  eat 
any  meat.  Pausanias  has  toll  us  Ihat  tlie  early 
Greek  athletes  ate  no  meat. 

.Vfter  all  has  been  said  that  can  be  said  for  vegetable 
diet  and  against  meat,  eare  and  experiment  should  not 
be  neglected  while  adopting  an  exclusively  vegetable 
diet.  Xo  doubt,  in  most  instanc-es,  inilk  together 
A\it]i  fruit  and  giain  Mould  lender  meat  entirely  un- 
necessar)'.  I'rof.  ]\russey,  from  "whose  Aaluable  A\drk 
called,  "Plealth,  Its  Friends  and  Its  Foes,"  I  have  liad 
occasion  to  make  several  (quotations,  says  that  some 
of  the  Arabs  who  range  the  great  desert  of  Sahara 
are  said  to  ][\l'  on  milk,  and  ti>  attain  a  gi-eat  age. 
"■  'J"he  .Vrabs  mIio  live-  in  the  desert  subsist  A\liolly 
on  tlie  milk  of  their  camels.  It  is  the  milk  of  an 
animal  tliat  we  call  sacred  and  it  causes  long  life. 
Those  who  live  on  nothino-  else  Jiave  no  sickness  or 
diseases,  and  are  particularly  favored  by  lieaven ;   but 

137 


only  carry  tlic  same  2'fop]e  off  from  tlie  desert  and 
let  them  live  on  bread,  Jiu'at,  and  fruits,  they  then 
become  subject  to  every  kind  of  2)ain  and  sickness 
^\•]l('n  tliey  are  young,  and  oidy  Yiw  to  the  age  of  two 
zille  and  a  lialf  at  Ihc  most  (al)out  one  ]iundred  years) 
"while  a  p-reat  mam'  die  verv  Aoun"-,  and  not  one-tenth 
jiart  of  the  jneii  or  Momeii  live  to  the  age  of  one 
zille.  Hamet  assured  Capt.  iJiley  that  it  ^^■as  Aery 
common  to  jind  ^Vrabs  on  different  ])arts  of  tlie 
desert  iiearly  tA\'o  Imndi-ed  years  (jld  retaining  all 
their  facidties." 

I  have  knoA\'n  several  a\1io,  on  account  of  veiy 
weak  digestion,  left  off  all  kinds  of  food  except 
bread  and  milk,  and  then  enjoyed  good  liealth.  I 
have  in  mind  one  at  this  moment,  Avho  has  confined 
himself  to  bread  and  iiiilk  exclusively,  or  nearly  so, 
for  almost  forty  years,  and  is  noM'  living  in  good  health 
at  the  age  of  eighty-seA'en  years.  Previous  to  adopting 
a  diet  of  bread  and  milk  he  liad  been,  for  many  years 
in  feeble  health,  and  suffered  greath'  from  dys2:)epsia. 

THE   ]MOST    ]S'UTKlTJOlS    KINDS    OF    FOOD. 

Onr  next  inquirj'-  is  concennng  tlie  most  nutritious 
kinds  of  food  found  ordinarily  upon  our  tables.  The 
great  objections  to  pastiy  may  be  resolved  into  two: 


First,  that  it  is  allowed  to  lake  tlie  })lace  of  more 
nutritious  food  and  tlicix'hy  (U'[)ri\t'S  tlie  system  of  a 
siillicient  amount  of  nourislunciit.  Second,  that  pastry 
induces  derangement  of  tlie  stomach  and  feinientation 
in  the  l)h»od.  At  best  Me  should  eal  s{)arinL;l\'  of 
those  things  that  are  put  upon  our  tables  merely 
because  they  are  jilcasing  to  the  taste. 

One  (Uight  to  know  sometliing  of  tlie  chemical 
elements  contained  in  ordinary  kinds  of  food.  I  will, 
therefore,  give  some  statements  contained  in  a  valuable 
work  written  by  Dr.  Bellows :  "  The  Philosophy  of 
Eating,"  i)ublished  by  Honghton,  Milflin  &  Co.  ;  I 
hope  every  student  of  pliysical  culture  will  peritse 
this  1»ook.  "It  is  a  remarkable  fact  which  shows  the 
importance  of  comiecting  science  with  practice,  that 
the  deterioration  in  the  cpialit}-  of  the  diet  in  Dundee 
prison  consisted  in  snl)stitnting  molasses  for  milk: 
which  had  lu'cn  previously  used  with  oat-meal  jiorridge 
and  oal-nieal  cakes;  molasses  l)eing  entirelv  destitute 
of  nniscle-making  material,  while  milk  contains  a  full 
proportion  of  these  important  materials." 

From  study,  observation  and  experience,  I  am  led  to 
jJace  milk  first  in  the  lank  of  the  most  healthful 
articles  of  diet:  notw  iihstanding  tlie  fact  that  so 
man\'  people  thiidc  it  disagrees  with  them.  Never 
take    milk    cold    and    never    take     it    Ijctween    meals, 

1:59 


;ui(l,  if  past  experience  shows  that  it  causes  anv 
uh[)icasaiit  syni[)to]ns  coiiimence  with  a  very  small 
quantity  and  gradually  increase  it.  Also  eat  liuit 
with  milk. 

Wheat  unbolted  is  the  most  nutritious  of  o-i>ains. 
Beef  and  lamh  are  the  hcaltliicst  and  most  Jiulritious 
of  the  meats.  Taking  everything  into  considei'ation,  it 
is  better  to  have  meat  cooked  "  medium  ""  than  "  rare." 

When  we  say  wheat  unbolted  makes  the  most 
healthy  and  nourishing  bi'ead,  we  do  not  nu'aii  the 
article  that  is  usually  found  iiiuler  tlu'  name  of 
"graham."  Tiiis  Mas  originall}-  unlxdtcd  Mhcai.  and 
was  so  intended  by  the  reformer  from  whom  it  took 
its  name,  but  there  is  so  much  adulteration  of  this 
article  that  it  is  bcltci'  to  purchase'  the  wheat  and  have 
it  ground  to  order.  lircad  and  liiscuit  should  be  nuu-h 
better  l)akcd  than  they  usually  are  in  this  eountrv. 
The  Englisli  bake  their  bread  much  }nore  than  we  do 
here,  ond  that  is  one  I't'asoii  \\li\-  d\sj)epsia  is  less 
common  in  England.  .\gain  there  should  be  no 
"shortening"  whatever  put  into  the  mixture:  for 
any  fat  cooked  with  meal  or  tloui-  renders  them  more 
or  less  indigestible.  ()iie  might  ask-  wli\-  butler  cooked 
in  the  bread  is  not  as  healthy  as  when  spread  upon  the 
bread  after  it  is  cooked.  Nature  does  not  alwavs 
gi-atify    our    cnriosilv    by    giving     us     the    why.       In 

]4i) 


clieinistr\'   mc   l-uu   know   little   of    the    why.   Imt    must 
content  ourselves  with  knowing  what  uml  how. 

Some  people  cannot  eat  fat  meat  of  any  kind  ;  such 
may  indulge  freely  in  butter  or  cream.  Of  all  the  oily 
substances  cream  is  the  healthiest,  ^^'i^llout  doubt  it 
miL;hi  often  take  the  place  of  cod  liver  oil  with  benefit 
to  lilt'  c'onsumplive  patient. 

()f  the  vegetables,  potatoes  are  the  healthiest.  "In 
lS4(>  some  of  llie  ])risoiiers  in  the  (Jiasgow  hridewell 
were  eoulined  to  a  slriel  diet  of  potatoes;  two 
pounds  at  breakfast,  three  pounds  at  dinner,  one 
pound  at  supper,  all  boiled.  At  the  beginning  of 
the  experiment  eight  were  in  good  health,  and  two  in 
indifferent  health  :  at  the  end,  the  eight  continued  in 
good  health  and  the  two  who  had  Ikhmi  in  indifferent 
health  had  improNed.  'i'heii'  was  an  average  gain  of 
neaily  three  pounds  and  a  half  in  the  weight  of  the 
prisoners.  All  e\[)ressed  themseht's  (piiie  satisfied 
with  this  diet,  and  legretted  the  change  back  to  the 
ordinary  diet."" 

Fruit  should  Ijc  eaten  freely  at  nieal-tinu',  never 
between  meals.  Apples  are  the  best  kind  of  fruit  and 
onin<ies  rank  next  in  dietetic  virtue.  What  I  have 
said  concerning  apples  and  oranges  may  admit  of 
exceptions  in  individual  ca.ses.  .Much  also  de[)cnds 
U[)on  the  (piality  of   fruit. 

141 


A  greiit  variety  of  food  is  iindesiiable.  Some 
stoinaclis  are  always  ciaviiiq-  a  eliaiiye  of  food. 
Such  a  slomaeli  should  br  discij)liiu'd,  for  there  is 
«omethiiio-  abnormal  in  its  eoiiditioii.  A  eliange  of 
food  is  iTijuirt'd  dnh  \\lit'ii  soiiu'  element  in  it 
preponderates  over  others  to  the  extent  of  loading 
the  system  ^\"ith  tliat  t)ne  element.  'JIk'  change  brings 
about  a  better  balance  between  the  elements. 

(^ua>;tity  of  pood  necessaiiy. 

Another  nnich  discussed  ])rinciple  in  diet  is  ([uantity. 
Here  again  one  nnist  not  attempt  to  Ik-  too  exact, 
foi-  no  one  is  able  1)\-  any  scieiitihc  caleulation  to 
determine  just  how  nnich  food  is  ]'e<iuired  to  sustain 
a  man  for  a  given  period  of  time.  A  person  may 
need  moi-e  at  one  time  than  at  another.  Again,  no 
two  peisons  riujuire  precisely  the  same  (piantity. 
Nature  lias  a  way  of  her  own  l>y  Mhich  she  regulates 
the  quantity  to  some  extent  through  the  appetite. 
Appetite  is  by  no  means  an  iid'allible  guide,  either  in 
quantity  or  kind.  It  has  been  said  ''one  had  better 
•eat  too  little  than  too  much.'"  '.i'he  reverse  of  this  is 
true.  Let  a  person  be  stire  of  eating  enougii.  This 
adviee,  however,  applies  more  particularly  to   persons 


14i 


of  nervous  tendencies  than  to  persons  of  vital  liabits. 
The  nervous,  anxious  person  seldom  eats  as  much  as 
is  o-ood  for  him,  ^liile  the  person  of  more  vital  tenden- 
cies  is  liable,  under  favorable  conditions,  to  eat  too 
much.  Again,  tlic  (^ii;nitity  of  food  should  be  regu- 
lated somewhat  according  to  the  amount  of  exercise 
taken. 

NIBIBER   OF   MEALS   TO   Bi:   TAKEN   IX   A   DAY. 

The  Germans  at  one  period  were  in  the  habit  of 
eating  five  good  meals  in  a  day.  Tlie  North  American 
Indian  flourished  on  one  when  it  was  inconvenient  to 
obtain  more.  A  majority  of  people  require  three 
meals.  Some  pei-sons,  however,  do  much  Ivttt-r  with 
two  meals  a  day.  Let  each  person  study  his  own 
needs. 

FLAVOR    OF   FOOD. 

A  word  shouLl  be  sai<l  al)ont  flavor  of  food.  Thai 
wliich  one  relishes,  other  tilings  being  e(|nal,  will  be 
digested  the  most  easily.  lint  the  relish  is  largely  a 
matter  of  liabit.  An  appetite  for  almost  anything  can 
be  acquired.  A  person  usually  likes  that  best  which 
he  is  in  the  habit  of  eating.  ••  I  would  like  it  the  way 
my  mother  used  to   make  it  "'  is    a  common  remark ; 

14;; 


though  sometimes  not  agreeable  to  the  present  cook's 
ears. 

Therefore,  instead  of  heing  guided  in  the  selection 
of  food  ])y  what  is  most  pleasant  to  the  taste,  educate 
the  taste  to  enjoy  that  best  wliich  is  most  nourishiug 
and  healthful. 

CONFECTIONERY. 

Here  an  emphatic  word  should  be  spoken.  Much 
is  said  against  tlie  diiun  shop  and  none  too  much; 
l)ut  a  great  deal  ought  to  be  said  against  the  candy 
shop.  Not  that  1  Mould  compare  the  two  shops,  for 
the  evil  of  the  former  is  so  much  greater  than  that 
caused  l)y  tlie  latter  that  no  comparison  whatever  can 
be  made.  Still  the  eoufectionerv  store  is  a  positive 
injury  to  tlie  eoininuuily.  Our  eliildieu  and  young 
people  are  being  seiiously  harmed  by  it. 

Tliere  are  so  many  e\ils  giowiug  ottt  of  the  use  of 
these  sweets  that  there  is  no  space  in  a  work  of  this 
size  in  which  to  even  name  them. 

That  fernieutatiou  takes  place  in  the  blodd  in 
conse(pienee  of  so  much  swei't  is  a  demonstrated 
fact.  Acidity  follows,  engendering  countless  evils, 
such  as  catarrh,  sore  throat,  acid  stomach,  coughs, 
colds,  stomach  dei-angements,  and  general  debility. 


If  parents  would  look  into  tins  evil  their  ehildreii 
would  l)e  tiiuglit  better  than  to  eat  confectionery, 
tlu)u-h  some  friend  "more  tender  than  wise  "  should 
give  it  to  them. 

DRIXK. 

The  kind  of  beveraq-es  one  .slionhl  nse  is  a  very 
important  question.  This  is  apparent  Avhen  we 
consider  the  fact  that  a  peison  reipiires  several  times 
the  weight  of  Avater  to  sustain  life  and  health  that  he 
does  of  solid  food. 

This  is  not  intended  as  an  exhaustive  treatise  upon 
any  of  the  hygienic  conditions,  therefore  I  shall  say  but 
little  on  ill  is  sul)ject,  but  hope  I  may  be  able  to  make 
some  useful  suggestions  concerning  what  and  how 
much  to  diink. 

No  one  will  question  the  statement  that  water  is  the 
proper  beverage  for  all  persons,  whatever  their  con- 
dition. It  is  water  only  that  can  qnencli  thirst,  what- 
ever may  In-  mixed  with  it.  Oik'  niay  mix  elements 
of  food  or  medicine  or  stinnilanis  with  water,  for 
nourishment  or  cure,  or  to  the  end  of  produchig  hai>py- 
making  sensations  and  emotions,  yet,  upon  a  moment".s 
thought,  all  will  acknowledge  that  it  is  water  and 
water  only  that  allays   the  parching  cry  of  the  body 

Ho 


for  moist  II re.  We  "will  [)ause  to  say  l)ut  a  "'vovd 
cone crni 111;-  the  mixlure  of  any  foiiii  of  aler.lKjlic 
spirits  witli  the  water.  'I'd  say  nothing  of  tlie 
danger  of  inereasiiig  the  ]ial)it,  and  thereby  entailing 
upon  one's  self  all  those  evil  consequences  with  v»hieh 
every  one  is  theoretic-ally  accjuainted,  the  spirit  taken 
regnlaily  in  small  (piantities  preserves  tissue  whieli 
retains  dead  materials  in  the  place  of  new  and  fi'es'i 
elements. 

Chocolate  and  cocoa  are  harmless  mixtures,  and  are 
about  the  only  haindess  elements  that  are  fashionably 
used  in  beverages. 

Tea  is  less  liainiful  than  coffee.  Coffee  is  an  excellent 
medicine,  especially  as  an  antidote  for  several  })oisons, 
because  coffee  itself  is  a  poison.  'J'he  suffering  that 
comes  from  this  medicine  when  used  as  a  beveiage 
cannot  be  estimated.  Some  preparations  from  wheat 
have  been  recently  iidroduced  that  are  not  onlv 
harmless  but  veiy  heneticial  if  used  with  meals.  I 
would  specially  mention  a  preparation  by  Prof.  John 
W.  Clark.  This  prejiaration  contains  a  large  per  cent 
of  vitalized  hy[)Ophosphites,  whicii  nourish  the  brain 
nerves  and  bones.  I  hope  the  time  is  not  far  distaiU 
when  this  new  ])]'eparation  fidui  ^lieat  will  so  tar 
take  the  place  ol'  the  coffee  bean  that  the  sales  of 
the    latter  A\ill   be  con  lined   to   the   physicians'  ord(>rs. 

140 


Coiisidt'i-  how  iinicU  lietter  it  is  to  iioiiiisli  l)iaiiis  th;ui 
to  stimulate  and  tliereby  wt-akcii  tliciii. 

Cold  (Irink  slionld  never  be  taken  witli  meals;  nor 
within  halt'  an  liour  before  nor  in  h'ss  tlian  an  hour 
after  eating.  The  gastric  juice  ceases  to  How  when 
the  temperature  of  the  stomach  is  ludow  98  degrees 
Fahrenheit,  'i'his  lias  ])een  demonstrated  in  stomachs 
laid    bare   b\-    a    Avonnd. 

Milk  niav  be  drunk  by  some  i)eo[)le  with  great  bene- 
lit,  but  it  is  b)()(k  therefore  the  best  nielhod  of  taking 
it  is  in  the  form  of  "  bread  and  milk:"  for  the  saliva 
needs  to  mix  with  it  before  it  enters  the  stomaidi. 

QUANTITY    OF   DRINK. 

According  to  the  latest  and  most  satisfactory-  experi- 
ments made  in  CJermany  and  dsi'w  here,  it  is  veiy 
evident  that  but  few  peoi)h'  drink  as  great  a  (piantity 
of  water  as  the  body  requires. 

A  few  years  ago  a  theory  was  started  that  it  was 
not  best  to  drink  during  meals,  l)ecause  the  water 
would  dilute  the  gastiie  juiee.  rendering  it  too  weak 
for  digestive  ])uri)Oses.  The  stomach  takes  care  of 
that  matter.  If  tliere  is  more  water  in  the  stomacli 
than  its  functions  riMpiire,  it  at  once  dis[)oses  of  it. 
The  tlanger  and    harm   that    comes   from    driidving    at 

147 


meal-times,  is  caused  liy  improper  kinds  ov  imprnper 
temperature  of  diink.  The  exaet  temperature  that 
nature  requiies  lla-  chink  lo  1k'  is  98  degrees  Falireu- 
lieit.  Yew  ])ersons  take  it  at  tliat  leinjx'iatuie  hei-ause 
it  tastes  insipid  to  tliciii.  Some,  e\i'U  dcckirc  tla'V 
cannot  retain  warm  Mater  upon  the  stomach.  'Jliis 
but  i)i(>\es  tliat  they  liave  abused  their  stomaelis  and 
reiide'cd  tliem  morljid.  'ilie  milk  piovidcd  1)\-  nature 
for  the  utJurLshment  of  the  inhmt  is  at  exactly  the 
prescribed  temperature.  As  an  innnediate  tonic,  or 
for  any  other  nu'dicinal  puiposc,  Avatci-  may  be 
administered  as  hot  as  the  month  can  bcai-  it,  but  as 
a  beverage,  98  degrees  is  the  only  temperature  Avhich 
exactly  meets  nature's  re([uiiements. 

USES    Ol"    MEDICINE. 

We  have  little  to  say  undci-  this  head,  but  leave  it 
to  each  person's  family  j)iiysiciaii  to  prcsciibe  accord- 
ing to  the  ne('(|s  of   his  patient. 

'l"he  word  tiial  is  most  needed  is  that  w  hii-li  Mill 
prevent  a  person  from  taking  medicine  when  it  is  not 
called    for  by  symptoms  of  disease. 

One  theory  in  regard  to  medicine  is  clearly  estab- 
lished, and  that  is  that  a  medicine  that  will  help  the 
sick  will  injure  the  well. 

148 


TOBACl'O. 

Tilt'  use  of  loluicco  is  one  ol  tlie  crviii^'  evils  of  our 
time.  Till'  desio-u  of  this  work  will  not  allow  space 
for  a  piojier  consideration  of  tlie  subject:  therefore  I 
earnestly  pray  every  reader  to  peruse  '■  The  Tobaeeo 
Problem,"  by  Meta  Lander.  It  is  a  book  that  should 
be  in  everv  vonng-  man's  hands.  There  is  no  more 
a})propriate  i^ift  for  birthday  or  Christmas.  Who- 
ever heljis  others  to  lead  the  book  will  perform  an 
act  of  real  missionary  Avork. 

Ili:AI/niV    ATTITUDKS    OF    THE    MIND. 

Different  states  of  mind  affect  the  health  of  the 
body  so  much  that  a  few  words  under  this  head  may 
be  helpful  in  obtaining'  and  maintaiiiiuL;'  a  hi^h  degree 
of  health.  Some  persons  inherit  sucdi  a  sti-ong-  ten- 
dency towards  health  that  they  almost  seem  to  be 
predestined  to  live   healthfulh'  through  a  long  life. 

Witli  a  large  numl)er  of  peisons  the  ojiposite  is  true, 
and  health  with  theiii  is  the  result  of  i-onstant  and 
even  heroic  endea\(ir.  'i'he  lirst  healthy  attitude  of 
tlie  mind  that  1  will  mention  is  an  heroic  resolve  to  be 
well.  'J'his  state  of  mind,  if  habitual,  reacts  power- 
fully  upon    the   bod\-,   securing    the    first    requisite    of 

14!t 


health.  For  iUustratioii  we  liave  tlic  case  of  the 
young-  soldier,  who.  after  being  severely  Avounded,  was 
told  in  reply  to  the  qnestions  he  asked  concerning 
his  chances  for  recovery,  iliat  he  had  about  one  chance 
in  a  liundred.  lie  (piic-kly  answered  -  I  will  take  that 
one.*'  The  fact  that  he  felt,  without  (juestion,  that  be 
could  take  whicli  of  the  one  hundred  chances  he  chose, 
and  that  it  was  choice  on  li'ix  ywri  and  not  accident, 
that  was  furnished  him,  made  the  surgeon  feel  sure  of 
the  young  man's  recovery,  although  the  sjmiptoms  Avere 
ninety-nine  against  to  one  toi'  him.  The  man  recovered 
speedily.  I>ut  how  would  it  liave  been  had  he  stopped 
to  l)alance  in  his  mind  the  oiMs  against  him.  Anv 
experienced  physician  would  say  that  a  different 
mental  attitude  on  the  ])art  of  the  young  man  would 
have  made  death  almost  certain. 

Wliat  ilie  mind  contemplateH  affects  the  health  of 
till'  1)ody  materially.  Some  are  always  tliinking  of 
healtli  in  all  its  many  splendid  uvinifestations.  Such 
will  stand  a  nuich  better  chance  of  keeping  well,  or, 
if  sick,  their  opportunity  for  recover}'  wnll  be  A'astly 
greater. 

There  are  motbei's  mIio  take  a  very  unwise  c-ourse 
in  this  I'cgarcL  and  kee[>  an  unhealthy  meiual  atmos- 
phere  in   their  homes    contiuuallv    bv  alwavs    holding 


l.JO 


the  thounrht  of  sickness  before  the  niinds  of  their 
children. 

The  power  of  a  mental  concept  to  realize  itself  in 
the  physical  conditions  is  very  great.  I  have  seen 
in(li\  ichials  j^et  ^\•ell  w  hen  there  was  no  apparent  canse 
for  their  recovery  except  a  ri^lit  ninital  attitude. 
'J'hei'e  are  certain  mental  states  ^\hich  produce  health 
and  others  that  produce  disease. 

Habitual  cheerfubiess  is  the  fiiend  of  physical 
health,  while  its  opposite  is  fiuitfid  of  disease.  Prof. 
Carpentei",  in  his  oreat  work  on  physiology,  says,  "A 
cheerful  state  of  feeling  seems  to  be  decidedly  fa\'or- 
able  to  the  pei't'ormance  of  the  digestive  functions; 
it  piobably  exerts  a  beneficial  influence  as  to  both 
([uantity  and  quality  on  the  secretion  of  the  gastric 
fluid." 

An  habitual  ntate  of  trust  acts  favorably  upon  the 
health  of  the  body.  'Y\\v  effect  of  this  allirmative 
quality  on  the  liealth  is  not  as  apparent  as  is  tlie 
effect  of  its  opposite  C'arpi^'nter  again  says.  •■It  is  a 
l)revalent  and  jx'i-haps  not  an  ill-founded  opinion  that 
melancholv  and  jealousv  have  a  tendenev  to  increase 
the  (piantity  and  \itiate  the  (luality  of  the  billarji  fluid. 
Hut  it  is  certain  that  llie  iinlulgeiice  of  these  feelings 
})roduces  a  decidedh"  nioibilic  effect  ])y  disoi'dering  the 
digestive  processes,  and   tlnis  reacts  itpon  the  nervous 

i.ji 


system  Ly  impairing  its  liealthy  niitiitioii."  The 
effects  of  particular  states  of  mind  upon  the  hody  are 
so  marked  and  so  great  as  to  attract  the  attention  and 
thoughtful  investigation  of  the  greatest  physiologists 
and  writers  on  pathology  and  therapeutics. 

It  is  but  logical  to  believe  that  great  cures  mav 
be  wrought  through  certain  states  of  the  mind.  Xo 
one  disputes  tliat  di'  ease  and  death  have  been  produced 
by  an  effect  of  the  mind  upon  tlu-  body.  This  is  such 
an  interesting  subject  that  I  shall  be  pardoned  for 
quoting  at  some  length,  from  some  of  the  most  lear/icd 
authorities  on  tliis  subject. 

William  B.  Carpenter,  M.  D.,  F.  ]{.  S..  V,  G.  S., 
says,  "Although  there  can  1)e  no  doubt  that  the 
habitual  state  of  emotionable  sensibilit}-  has  an  impor- 
tant mfluence  upon  the  general  activity  and  perfection 
of  the  nutritive  processes,  —  as  is  shown  l)v  the  well- 
nourislied  ap[)eai-anc('  usually  ('\liil)iicd  l)y  those  avIio 
are  free  from  mental  anxiety  as  well  as  bodily  ailment, 
contrasted  with  the  '  lean  and  hungrv  look  '  of  those  wlio 
are  a  prey  to  continual  disquietude, —  yet  it  is  not  often 
we  have  the  o])portunity  of  observing  a  production  of 
the  L'haiige  in  nutrition  of  any  specific  part,  by  strong 
emotional  excitement."' 

The  celebrated  j)liysician  Carter,  in  his  memoir  on 
''  Hypnotic  The7-a[)eutics,"  reports  tlie  following  case  : 

ir.-2 


"•A    lady    \v1h>   was   Avati-liin^-    lirr   child   ai    play   saw   a 
hravy   Miiid(«\\-  sasli    fall    upon    its    hand,    lutting-    off 
three   of  its    tin_<;vrs  ;   and  she   was  so   much  overcome 
by  fright  and  distress,  as  to  he  unahle  to  render  it    any 
assistance.      A    suro-eon    \\;is    speedily    ohtained.    who, 
havino-    dressed    the   wounds,    turned     himself     to    the 
mother,    whom    he    found    seate(l.    moaniuL;-    and    com- 
plaininc'  of   pniii  in   her  hand.      On   examination,  three 
fiiio-ers,   coirespondino-    to   those    injured     in    the   (diild 
were  found  lo  he  swollen  and  inflamed  ;   they  had  ailed 
nothing-   pri(.r    to   the  accident.      in   four   and    twenty 
hours    incisions  were    made    into    them,  and    pus   was 
evacuated;    sloughs   were    afterwards    discharged    and 
the    wounds    ultimately    healed."     Dr.    Carpenter   de- 
clares  tliat   he  lias    personally   verilied   this  statenu'Ut. 
Speaking  of    the  power  the  state  of    the  mind  called 
expectancy  has  over  the  hodv  Dr.  ('ariK>nter  says,  "It 
is  to  such  a  .state  that  we  ma\   attriliute  most  if  not  all 
tlie    cures  Avhich  have    been   worke<1    tiirough   what   is 
properly  termetl   the   imagination.      The   cures  are  real 
facts  however  they  may  he  explained.'* 

A  wold  of  caution  may  not  be  amiss  here.  While 
wonderful  things  have  sometimes  been  done  through 
some  special  action  of  the  mind  it  is  not  wise  or  sound 
to  run  into  some  extreme  theory  on  this  subject  and 
discard  U-arned  physicians. 

1.j3 


What  certain  ;5tate.s  of  mind  may  he  able  to  aceom- 
plisli  in  perpetuating  health  and  restoring  those  who 
are  ill  is  be^'ond  tlie  eonii)i-(diension  of  the  understand- 
ing, and  possibly  l)f}oiid  ilu'  poA\xT  of  belief.  Upon 
reliable  testimon}-,  it  is  affirmed  that  ever}-  one  of  tlie 
most  fatal  diseases  have,  one  time  and  another  yielded 
to  the  ])0\\er  of  special  mental  concepts  and  emotions. 

It  is  reasonal)lf  to  Ijclieve  tliat  the  time  Mill  eoine 
when  the  I'elationship  of  psychology  and  physiology 
will  be  so  well  understood  that  healing  the  l)ody 
through  the  inlluence  of  the  mind  that  is  within  it, 
will  become  one  of  the  mightiest  agencies  for  banish- 
ing disease  hnown  to  the  medical  profession.  Not 
that  it  will  take  the  i)lace  of  all  kiio\\-n  remedial 
methods,  but  will  have  its  recognized  place  among 
them.  It  is  now  one  of  the  })rineiples  of  ihe  healing 
art  that  is  discussed  in  the  nu'dical  colleges,  and 
without  doubt  it  will  become  a  snbjeet  of  increasing 
interest. 

"  There  is  no  grcit  and  no  small 
To  the  soul  that  niaketh  all: 
And  where  it  eometh,  all  things  are, 
And  it  Cometh  e\ervwhere." 


154 


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